tag:blogger.com,1999:blog-59570420235911654582024-02-18T20:47:58.978-05:00VMG Diabetes, Nutrition and Endocrine CareServices to help you control your diabetes and prevent or delay complications.Valley Medical Grouphttp://www.blogger.com/profile/09378058671368451120noreply@blogger.comBlogger58125tag:blogger.com,1999:blog-5957042023591165458.post-54731882783448804762018-08-21T07:21:00.000-04:002018-08-21T07:21:04.321-04:00<h2 style="background-color: white; color: #888888; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0.5em 0px; position: relative; text-align: center; text-transform: uppercase;">
<span style="color: #351c75;"><span style="font-size: x-large;">Mindful eating</span></span></h2>
<div style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14.85px;">
<br /></div>
<div style="background-color: white; color: #333333;">
<span style="font-family: "times" , "times new roman" , serif; font-size: large;">Mindful eating is a key point of keeping on track with your nutrition goals to obtain and maintain the healthiest body possible. It focuses on paying attention to the signals your body naturally gives for hunger and satisfaction. Not only does it help you to develop eating habits that are better for your health, it will help you to enjoy meals, improve your sense of well-being, lose weight or prevent weight gain, and improve some of the side effects you may be experiencing from having diabetes. </span></div>
<div style="background-color: white; color: #333333;">
<span style="font-size: large;"><span style="font-family: "times" , "times new roman" , serif;"><br /></span><span style="font-family: "times" , "times new roman" , serif;">This article from <a href="http://www.amihungry.com/">www.amihungry.com</a> (original pdf link: <a href="http://www.amihungry.com/pdf/Mindful-Eating-Cycle-for-Diabetes">http://www.amihungry.com/pdf/Mindful-Eating-Cycle-for-Diabetes</a>) explains more about they cycle of mindful eating:</span></span></div>
<div style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14.85px;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiRBRr6OR0e4SZN4JdvXCOQw2haYduxO-Tzs5UbvI8B5LN2R9LZZXuI_-yD_5jdb9My9w9aMyaVOSnZiudTy98jAmYMGY-bd3kYzkeo3R2TM7BVLD9hb5Q_DDG7S3K54m3tSd7AiLqe-Ts/s1600/Mindful-Eating-Cycle-for-Diabetes.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1237" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiRBRr6OR0e4SZN4JdvXCOQw2haYduxO-Tzs5UbvI8B5LN2R9LZZXuI_-yD_5jdb9My9w9aMyaVOSnZiudTy98jAmYMGY-bd3kYzkeo3R2TM7BVLD9hb5Q_DDG7S3K54m3tSd7AiLqe-Ts/s640/Mindful-Eating-Cycle-for-Diabetes.jpg" width="492" /></a></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="background-color: white; color: #333333; font-family: "times" , "times new roman" , serif;"><span style="font-size: large;">Learning to eat mindfully takes time, attention and practice. Try different strategies to find what works best for you. Here are some tips to help make mindful eating a daily habit:</span></span></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="background-color: white; color: #333333; font-family: "times" , "times new roman" , serif;"><span style="font-size: large;"><br /></span></span></div>
<div class="separator" style="clear: both; text-align: left;">
</div>
<ul>
<li><span style="color: #333333; font-family: "times" , "times new roman" , serif; font-size: large;"><b>Set a regular schedule for eating: </b>Some people have irregular eating habits, including skipping meals. Such habits may cause weight gain.</span></li>
<li><span style="color: #333333; font-family: "times" , "times new roman" , serif; font-size: large;"><b>Take time to eat: </b>Make meals last 15-30 minutes. Make meals an experience to enjoy instead of eating on the go. Savor your food. Give your body a chance to become satisfied and send that message to your brain.</span></li>
<li><span style="color: #333333; font-family: "times" , "times new roman" , serif; font-size: large;"><b>Eat at a table. </b> Sitting at a table with a place setting helps send your body the message that you are having a meal.</span></li>
<li><span style="color: #333333; font-family: "times" , "times new roman" , serif; font-size: large;"><b>Eat with other people:</b> Eating (and making) a meal with others can be an enjoyable shared experience. Eating with others also can help in planning and scheduling regular meals that are better for your health.</span></li>
<li><span style="color: #333333; font-family: "times" , "times new roman" , serif; font-size: large;"><b>Be present when eating: </b> Sit at a table while having a meal, turn off screens, and simply taste the flavors and enjoy your food.</span></li>
</ul>
<span style="color: #351c75; font-family: "times" , "times new roman" , serif; font-size: large;"><b>With these tips to start with and the helpful article above, we hope you're well on your way to better mindful eating. We also hope to hear about your mindful eating tips! Please send us a comment in the box below and let us know what tips work for you!</b></span><br />
<div>
</div>
<br />
<div style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14.85px;">
<br /></div>
<div style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14.85px;">
<br /></div>
Valley Medical Grouphttp://www.blogger.com/profile/09378058671368451120noreply@blogger.com0tag:blogger.com,1999:blog-5957042023591165458.post-63795677511616593822018-08-14T11:54:00.000-04:002018-08-14T11:54:16.858-04:00<h2 style="text-align: center;">
<span style="color: #351c75; font-family: Georgia, Times New Roman, serif; font-size: x-large;">Diabetes 101 Fall Classes</span></h2>
<div>
<span style="color: #351c75; font-family: Georgia, Times New Roman, serif; font-size: x-large;"><br /></span></div>
<div>
<span style="color: #351c75; font-family: Georgia, Times New Roman, serif; font-size: large;">The Diabetes Education department will be having their Diabetes 101 Class series again this Fall. We're hosting them at our Greenfield and Northampton centers.</span></div>
<div>
<span style="color: #351c75; font-family: Georgia, Times New Roman, serif; font-size: large;"><br /></span></div>
<div>
<span style="color: #351c75; font-family: Georgia, Times New Roman, serif; font-size: large;">Patients who have diabetes are encouraged to come to discuss their challenges, goals, and concerns about diabetes. We provide valuable materials, recipes, on-site cooking demonstrations, and a friendly, no-judgement atmosphere to learn and better understand diabetes and how to manage it.</span></div>
<div>
<span style="color: #351c75; font-family: Georgia, Times New Roman, serif; font-size: large;"><br /></span></div>
<div>
<span style="color: #351c75; font-family: Georgia, Times New Roman, serif; font-size: large;">If you are interested in participating in one of the classes, please call our Diabetes Outreach Specialist, Sara, at 413-772-3330 and she will check your insurance eligibility and get you signed up for class!</span></div>
<div>
<span style="color: #351c75; font-family: Georgia, Times New Roman, serif; font-size: large;"><br /></span></div>
<h3 style="text-align: center;">
<span style="color: #351c75; font-family: Georgia, Times New Roman, serif; font-size: large;"><b>Click on the images below for each center's class details:</b></span></h3>
<div style="text-align: center;">
<span style="color: #351c75; font-size: large;"><b><br /></b></span></div>
<div>
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh-AVvFzhfTRbc_g4H39jP2Cm7Py-bhOVhncfvAK3etKSXMlLin3Sq1ZoGdKI_QMrFXbclQ5WMZQC-a3RqTIHtsE0knZC1xp5ZIsUR3Fw6kV5WC97JpuPt4QJJ6EEEiTQmhxTcx2lK3ouA/s1600/Diabetes+101+Fall+GHC+Flyer.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="665" data-original-width="505" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh-AVvFzhfTRbc_g4H39jP2Cm7Py-bhOVhncfvAK3etKSXMlLin3Sq1ZoGdKI_QMrFXbclQ5WMZQC-a3RqTIHtsE0knZC1xp5ZIsUR3Fw6kV5WC97JpuPt4QJJ6EEEiTQmhxTcx2lK3ouA/s640/Diabetes+101+Fall+GHC+Flyer.png" width="484" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjb-WP5XK5_XiRzg-NpTMyAkjftWsbug02O9jzyGZ7XO0uUyPc6-KI7krDPiAdSS5grnbjXTmT0I0kbNV7_I_29gZGxgiKEi8dQzOOH42RaKI4QaaLlwWOcbX_33cIXnMH7HlYunjUrmIY/s1600/Diabetes+101+Fall+NHC+Flyer.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="662" data-original-width="506" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjb-WP5XK5_XiRzg-NpTMyAkjftWsbug02O9jzyGZ7XO0uUyPc6-KI7krDPiAdSS5grnbjXTmT0I0kbNV7_I_29gZGxgiKEi8dQzOOH42RaKI4QaaLlwWOcbX_33cIXnMH7HlYunjUrmIY/s640/Diabetes+101+Fall+NHC+Flyer.png" width="488" /></a></div>
<div>
<br /></div>
<h3>
<br /></h3>
Valley Medical Grouphttp://www.blogger.com/profile/09378058671368451120noreply@blogger.com0tag:blogger.com,1999:blog-5957042023591165458.post-68903334838075728312018-07-27T12:04:00.000-04:002018-07-27T12:04:58.139-04:00<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhWVfHW-CLQnWWjW8PgCMKBqoloH12hnszFsGiu3FddV4sGPw0p4384t-CjdW6ljl48c8-QbmL5yuz9FBwuxjA1RvYz1aek8yKKt6-qm7b-FBsf_NdReqoQCCxLkHNJTxuPIWQHDVUU_4I/s1600/Whats+Cooking.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="565" data-original-width="848" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhWVfHW-CLQnWWjW8PgCMKBqoloH12hnszFsGiu3FddV4sGPw0p4384t-CjdW6ljl48c8-QbmL5yuz9FBwuxjA1RvYz1aek8yKKt6-qm7b-FBsf_NdReqoQCCxLkHNJTxuPIWQHDVUU_4I/s400/Whats+Cooking.png" width="400" /></a></div>
<h2 style="text-align: center;">
<br /></h2>
<h3>
<span style="color: #351c75; font-family: Times, Times New Roman, serif; font-size: large;">Have you checked out our Recipe tab yet? We are cooking up all kinds of delicious dishes over there! Just click on the tab all the way to the right on the top of this page, titled "Recipes" and you'll find some delicious, fresh recipes there for the making!</span></h3>
<h3>
<span style="font-family: Times, Times New Roman, serif; font-size: large;"><span style="color: #351c75;"><br /></span><span style="color: #351c75;">We're posting new recipes there weekly from our Diabetes and Nutrition staff. We're also looking for your favorite recipes. Please send your favorite recipes that are friendly for those who have diabetes to us through our "Contact Us/Submit a Recipe" box to the right of the page. Please be sure to include the nutrition information if you have it, serving size, prep time, etc., and a picture! Any tips or additional information are always helpful! Once we review the entry, we'll post it if approved by our nutrition experts.</span></span></h3>
<h3>
<span style="font-family: Times, Times New Roman, serif; font-size: large;"><span style="color: #351c75;"><br /></span><span style="color: #351c75;">We can't wait to see what delicious dishes you like to cook and look forward to hearing feedback on the recipes that are posted weekly! <span style="background-color: white; white-space: nowrap;">Bon appétit!</span></span></span></h3>
Valley Medical Grouphttp://www.blogger.com/profile/09378058671368451120noreply@blogger.com0tag:blogger.com,1999:blog-5957042023591165458.post-59805855961489020002018-06-18T14:15:00.000-04:002018-06-18T14:15:24.077-04:00<h2 style="text-align: center;">
<span style="color: #351c75; font-size: x-large;">Travel Tips for Diabetes Care</span></h2>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhNs8GkVyDeG9dUUmTaJYROnCOwoFQTw7w5SXQDKRJOeE6b0N3_yGNQoIHNqAX5BXxvreOgdHsR8GttBrhTVWoN5YuLsF55oCVaw7iSucq25548Hhqf7ISyeL1-q9mxyzesSn-GSxhWcZk/s1600/vacation+pic+3.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="520" data-original-width="1600" height="128" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhNs8GkVyDeG9dUUmTaJYROnCOwoFQTw7w5SXQDKRJOeE6b0N3_yGNQoIHNqAX5BXxvreOgdHsR8GttBrhTVWoN5YuLsF55oCVaw7iSucq25548Hhqf7ISyeL1-q9mxyzesSn-GSxhWcZk/s400/vacation+pic+3.jpg" width="400" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
</div>
<div class="separator" style="clear: both; text-align: center;">
</div>
<div class="separator" style="clear: both; text-align: center;">
</div>
<div>
<span style="color: #351c75;"><br /></span></div>
<div>
Just because you have decided to take a vacation doesn't mean your diabetes has also. It can be daunting at first to think about caring for your diabetes while you are on vacation, away from the comforts of home and out of your regular routine. It doesn't have to be. With planning, you can give yourself a safe and relaxing get away.</div>
<div style="text-align: left;">
<br /></div>
<div style="text-align: left;">
Here are some tips and reminders to keep in mind while you travel. Whether you are taking a day trip or traveling far away for a few weeks, these tips will keep you healthy, safe, and ensure you're feeling your best while you are away.</div>
<div style="text-align: left;">
<br /></div>
<h4 style="text-align: left;">
<span style="color: #351c75;">Tips to consider before and during your trip:</span> </h4>
<ul>
<li><b>Bring enough medication</b>: Pack your diabetes supplies first. For longer trips, pack double the amount of supplies that you think you'll need in case of travel delays. Don't forget to bring your medications; blood glucose monitoring supplies; syringes; and glucose gel, tablets, or another carbohydrate.</li>
</ul>
<ul>
<li><b>How to pack your medications and supplies: </b></li>
</ul>
<ol>
<li><b><i>If you're flying -</i> </b>Take all of your diabetes medications and supplies in your carry-on. Separate these items from your other belongings before screening begins and be sure to let the baggage screeners know that you have these items.</li>
<li><i style="font-weight: bold;">If you're taking a road trip -</i> Keep insulin out of the heat. It should not be stored in direct sunlight or in a hot car. Put it in a cooler instead, but don’t place it directly on ice or on a gel pack as it may get damaged.</li>
</ol>
<ul>
<li><b>Bring snacks and plenty of water with you:</b> If you are taking a long road trip, it's always a good idea to pack a cooler with plenty of water and some healthy snacks to stay hydrated and prevent low blood sugar. Some good choices include fruit, crackers and peanut butter or cheese, nuts, or seeds. Some of these foods can be high in calories, so measure out small portions (1/4 cup) in advance.</li>
</ul>
<ul>
<li><b>Pack appropriate footwear:</b> Be sure to bring protective footwear for all the activities you may do on your trip like going to the beach, walking on paved roadways, hiking on trails, etc. Avoid walking barefoot and check your feet for any blisters, cuts, redness, or swelling.</li>
</ul>
<ul>
<li><b>Bring important documents and information with you:</b> Be sure to bring these documents with you:</li>
</ul>
<ol>
<li>License or state issued identification card</li>
<li>Passport (if needed/traveling internationally)</li>
<li>Health insurance card</li>
<li>Medical identification that says you have diabetes (i.e. medical bracelet or card)</li>
<li>A list of medications and dosages (this may be on paper or saved on your cell phone)</li>
<li>Health care provider's name and contact information (this may also be on paper or stored in your cell phone)</li>
</ol>
<div>
<ul>
<li><b>Be sure to take breaks: </b>Whether you are driving, flying, or traveling by other means, make sure you either stop or get up (when allowed in flight) to walk around throughout the trip every hour or two. This will help you reduce your risk for blood clots.</li>
</ul>
</div>
<div>
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
</div>
<div>
Now that you are armed with more information, hopefully you are a little more prepared for your vacation plans and once you're packed and ready to go, you can finally relax a bit like vacation is intended for! Bon boyage!</div>
<br />
<i><span style="color: #666666;">*Many of these helpful travel tips for diabetes care were provided by the CDC. More helpful tips and links can be found on their website <a href="https://www.cdc.gov/diabetes/ndep/vacation.html" target="_blank">here</a>.</span></i><br />
<div style="text-align: left;">
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhHcVG2d0L_oLEg6R12SqObCOKU_zHpG4uT_iiwyZLdgXY69ZzuuTA0qw_UaXd_4gk3aEMZOhnHM2HsOoJcckFtc-a-cj1oT_M0wtJkRaFF2Kh3z4FwEGd37lnDv44Y7Cv3zjelUWoWIPk/s1600/vacation+pic+2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1060" data-original-width="1600" height="262" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhHcVG2d0L_oLEg6R12SqObCOKU_zHpG4uT_iiwyZLdgXY69ZzuuTA0qw_UaXd_4gk3aEMZOhnHM2HsOoJcckFtc-a-cj1oT_M0wtJkRaFF2Kh3z4FwEGd37lnDv44Y7Cv3zjelUWoWIPk/s400/vacation+pic+2.jpg" width="400" /></a></div>
<br /></div>
<div style="text-align: left;">
<br /></div>
<div style="text-align: left;">
<br /></div>
Valley Medical Grouphttp://www.blogger.com/profile/09378058671368451120noreply@blogger.com0tag:blogger.com,1999:blog-5957042023591165458.post-90410575920560826212018-05-08T13:45:00.000-04:002018-05-08T13:45:44.943-04:00<h2 style="text-align: center;">
<span style="color: #351c75; font-size: x-large;">What's for dinner?</span></h2>
<div>
<br /></div>
<div>
Do you hear that question often or find yourself asking that question often? Or maybe you are trying to figure out breakfast or lunch and you just want to grab something quick and easy and get on with the rest of your busy day.</div>
<div>
<br /></div>
<div>
It's not always that simple when you have diabetes. You need to plan. That can seem daunting, especially if you don't have all the information or tools at your fingertips to help you make sound, well-rounded, healthy decisions for your meals.</div>
<div>
<br /></div>
<div>
A great place to start is learning what a healthy balance of the different types of foods are that you need daily to keep your body fueled and your blood sugars as balanced as possible. *<b>Everyone's needs are different and their blood sugars react differently to different foods and at different times of the day so it is always recommended to work with your Certified Diabetes Educator or Registered Dietitian at Valley Medical Group to figure out the best plan for you.</b></div>
<div>
<br /></div>
<div>
In addition to meeting with your medical professional, helpful tools for food planning are key to beginning and maintaining a well balanced meal plan that will make daily meals and snacks a lot easier to handle to maintain the balanced nutritional requirements your body needs to keep your blood glucose as steady as possible.</div>
<div>
<br /></div>
<h4>
<span style="font-size: large;">Out with the old and in with the new...</span></h4>
<div>
<br /></div>
<div>
Did you know that the Food Pyramid is no longer the recommended guideline for nutritional meal planning? The Create Your Plate method is now recommended for everyone. It varies for individuals depending on age and medical needs. </div>
<div>
<br /></div>
<div>
The Create Your Plate method starts with a 9" plate which is then divided into sections. It is recommended to eat 25% Protein like fish, chicken, and beans, 25% Grains and Starchy Foods like rice, pasta, and potatoes, 50 % Non-Starchy Vegetables like carrots, broccoli, and spinach. They also recommend a serving of fruit, dairy or both if your meal plan allows, and a drink with low-calories like water, unsweetened tea or coffee.</div>
<div>
<br /></div>
<div>
Below is an example of the Create Your Plate:</div>
<div>
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
</div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj5_HM8xTtiFzhaQn2FElvGV6zfBzchUKXAv94epNKpviCj4rin2JEd591TfeJEEOEoLM9gIEt5eXzTGenPBtV8beRaIHODN0GYZc3pUubQX3JnRiWq5icqUaEckK0EZN0ade3HUWi9n4o/s1600/plate.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="603" data-original-width="788" height="488" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj5_HM8xTtiFzhaQn2FElvGV6zfBzchUKXAv94epNKpviCj4rin2JEd591TfeJEEOEoLM9gIEt5eXzTGenPBtV8beRaIHODN0GYZc3pUubQX3JnRiWq5icqUaEckK0EZN0ade3HUWi9n4o/s640/plate.png" width="640" /></a></div>
<div>
<br /></div>
<div>
<br /></div>
<div>
The American Diabetes Association has a Create Your Plate tool available to help people with diabetes make more nutritionally balanced decisions. You can find the tool <a href="http://www.diabetes.org/food-and-fitness/food/planning-meals/create-your-plate/?loc=hhm" target="_blank">here</a>. This interactive tool allows you to choose from a handful of examples on their drop down lists for Proteins, Grains and Starchy Foods, Non Starchy Vegetables, Fruit, and Drink.</div>
<div>
<br /></div>
<div>
This tool gives great examples of foods that fit into the different categories to complete a balanced meal but the lists in the tool are a little limited. Just below the tool though, they have provided links to extensive lists of non starchy vegetables, grains and starchy foods, and protein foods.</div>
<div>
<br /></div>
<div>
Now that you have some tools to start planning well-balanced meals, you'll need to set aside some time on a day that works best for you and plan ahead. Plan a week's worth if you can and then prepare your grocery shopping list and you're ready to go for the week.</div>
<div>
<br /></div>
<div>
Once you've begun to plan your meals, knowing what's for dinner or any other time of the day, should be a lot easier to answer and you're more likely to stay on track with your healthy meal plan and keep your blood glucose levels more balanced and make your daily life a little easier.</div>
<div>
<br /></div>
<h4 style="text-align: center;">
<span style="color: #351c75;"><b>*Do you need to see one of our Diabetes Educators</b><b>? Call Sara at 413-772-3330 today to set up an appointment.</b></span></h4>
<div>
<br /></div>
Valley Medical Grouphttp://www.blogger.com/profile/09378058671368451120noreply@blogger.com1tag:blogger.com,1999:blog-5957042023591165458.post-56577763316774205522018-04-16T15:03:00.000-04:002018-05-08T13:45:31.212-04:00<h2 style="text-align: center;">
<span style="color: #351c75; font-size: x-large;">DIABETES 101 CLASSES ARE STARTING SOON!</span></h2>
<div>
<span style="color: #351c75; font-size: x-large;"><br /></span></div>
Are you looking for a place to go to discuss living with diabetes? A welcoming group of others that also have diabetes that relate to your experiences, challenges, and concerns? A place to learn about nutrition, coping strategies, problem solving, and better understanding of diabetes and the medications you may take for it? All in a relaxed environment, with no judgments?<br />
<br />
You will find all of these benefits and MORE by joining our Diabetes 101 Class series. <span style="color: red;"><b>Class is now in session in both our Greenfield and Northampton locations but stay tuned for upcoming dates in our various locations! </b></span><br />
<br />
Our first Diabetes 101 Class graduates just met for their follow up appointment with Margie last week after completing the class and everyone was positive about what they had learned during their time in the class and are looking forward to using the tools and information they've learned while in class.<br />
<br />
<h3>
<span style="color: #351c75;">Our graduates had this to say about the class:</span><blockquote class="tr_bq" style="text-align: left;">
"The class has been beneficial. Learned a lot. A lot has changed since I first started [with diabetes]".</blockquote>
<blockquote class="tr_bq" style="text-align: left;">
"I now make healthier choices while I keep in my carb range. I'm proud of that."</blockquote>
<blockquote class="tr_bq" style="text-align: left;">
"I enjoyed the class and the people in it and got a lot out of it, so thanks!"</blockquote>
</h3>
<div style="text-align: center;">
<br /></div>
The series is a 4 class commitment. We strongly encourage people to attend all the classes to benefit fully from the materials and information that will be taught and discussed in every class.<br />
<br />
<h4>
The schedules for both series are below:</h4>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhDqnP1X_6kINrRvYNoi1JJX9C9SozHle1CB6WYLoQxXk_NvNOXtrfmEc92w1o0T59EH1MJ6b2TkdPuGqYKtJrsr0-IAwjEprBDVES04nGkTeP-lKBDSBPY8cjlOVYnsiKFUNfpNwIekVM/s1600/blog+post+nhc+spring+diabetes+101.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="568" data-original-width="442" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhDqnP1X_6kINrRvYNoi1JJX9C9SozHle1CB6WYLoQxXk_NvNOXtrfmEc92w1o0T59EH1MJ6b2TkdPuGqYKtJrsr0-IAwjEprBDVES04nGkTeP-lKBDSBPY8cjlOVYnsiKFUNfpNwIekVM/s640/blog+post+nhc+spring+diabetes+101.png" width="498" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgylmwl3KST8peq33Hx2aIwpIPJL5tNhYNS1d24X2LZEMHZvuGqnIoJfZDfBCpnKQaB3bOl89O3y47LfkDlkesOAM7LY7dUOidyG_bG7tK5PHVSKH8Oj6EEaCm0a1zhjIr1AF8G9cVq3H4/s1600/Diabetes+101+GHC+Spring+Class+Filled.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1237" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgylmwl3KST8peq33Hx2aIwpIPJL5tNhYNS1d24X2LZEMHZvuGqnIoJfZDfBCpnKQaB3bOl89O3y47LfkDlkesOAM7LY7dUOidyG_bG7tK5PHVSKH8Oj6EEaCm0a1zhjIr1AF8G9cVq3H4/s640/Diabetes+101+GHC+Spring+Class+Filled.jpg" width="494" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<span style="color: #351c75; font-size: large;">If you want more information or to schedule for our Diabetes 101 classes, please call Sara at 413-772-3330.</span></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<br />Valley Medical Grouphttp://www.blogger.com/profile/09378058671368451120noreply@blogger.com0tag:blogger.com,1999:blog-5957042023591165458.post-82067114640267194232018-03-26T12:55:00.000-04:002018-03-26T13:00:24.664-04:00<h2 style="background-color: white; clear: both; color: #888888; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0.5em 0px; position: relative; text-align: center; text-transform: uppercase;">
<span style="color: #351c75; font-size: large;">DIABETES 101 CLASS NOW BEING OFFERED IN OUR NORTHAMPTON HEALTH CENTER!</span></h2>
<div>
<span style="color: #351c75; font-size: large;"><br /></span></div>
<h4 style="text-align: center;">
<span style="font-size: large; font-weight: normal;">Starting </span><span style="font-size: large;">May 8th, 2018</span><span style="font-size: large; font-weight: normal;">, patients who have diabetes and have signed up for class, will be able to attend the new Spring Diabetes 101 series in our Northampton Health Center with </span><span style="font-size: large;">Diane Alpern, RD</span><span style="font-size: large; font-weight: normal;">.</span></h4>
<div>
<span style="font-size: large;"><span style="color: #351c75;"><br /></span></span></div>
<h4 style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14.85px; margin: 0px; position: relative; text-align: center;">
</h4>
<h4 style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14.85px; margin: 0px; position: relative; text-align: center;">
<span style="font-size: medium;">This informative, helpful, and FUN class will provide you with information and tools to help you maneuver life with diabetes. </span></h4>
<div style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14.85px; text-align: center;">
<b><span style="font-size: medium;"><br /></span></b></div>
<h4 style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14.85px; margin: 0px; position: relative; text-align: center;">
<span style="font-size: medium;">There will be healthy food demos & tastings, helpful handouts, and group discussions with others on the challenges, concerns, and goals they have living with diabetes.</span></h4>
<h3 style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; margin: 0px; position: relative; text-align: center;">
<span style="color: #351c75;"><br /></span></h3>
<h3 style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; margin: 0px; position: relative; text-align: center;">
<span style="color: #351c75; font-size: large;">For more information and to sign up, call Sara at 413-772-3330.</span></h3>
<div>
<span style="color: #351c75; font-size: large;"><br /></span>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhmDUp3UhepweOtBZkPQvlvRg3chG7Leq_7anNyFsLslmu6D_Qfes97C2FWkTmtnbOEpbm8ET5nPWOTTbmgyd-RvHZW28fyoSyS5G-C8fq2npZvel3YUZvqEne6Dg8gO0bzO_0V2lzWVjI/s1600/blog+post+nhc+spring+diabetes+101.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="568" data-original-width="442" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhmDUp3UhepweOtBZkPQvlvRg3chG7Leq_7anNyFsLslmu6D_Qfes97C2FWkTmtnbOEpbm8ET5nPWOTTbmgyd-RvHZW28fyoSyS5G-C8fq2npZvel3YUZvqEne6Dg8gO0bzO_0V2lzWVjI/s640/blog+post+nhc+spring+diabetes+101.png" width="498" /></a></div>
<span style="color: #351c75; font-size: large;"><br /></span></div>
<div>
<div class="separator" style="clear: both; text-align: center;">
</div>
<span style="color: #351c75; font-size: large;"><br /></span></div>
<div class="separator" style="clear: both; text-align: center;">
</div>
<div>
<span style="color: #351c75; font-size: large;"><br /></span></div>
Valley Medical Grouphttp://www.blogger.com/profile/09378058671368451120noreply@blogger.com0tag:blogger.com,1999:blog-5957042023591165458.post-84684625537010159222018-03-19T14:09:00.001-04:002018-03-19T14:12:15.364-04:00<h2>
<span style="color: #351c75; font-size: large;">Diabetes changes naturally over time and as it changes, so do your care plan needs.</span></h2>
<div>
<span style="color: #20124d;"><br /></span></div>
<div>
During our final Diabetes 101 class we learned how Diabetes changes over time and how our health care needs will change over time as well.</div>
<div>
<br /></div>
<div>
It's important to try to keep your glucose level in target and to delay or prevent complications. Here at Valley Medical Group, we offer several comprehensive services to help you prevent or treat complications from Diabetes.</div>
<div>
<br /></div>
<div>
Some of the complications that someone with Diabetes might experience and should be monitored both as preventative screening and treated if diagnosed are the following:</div>
<div>
<br /></div>
<div>
<span style="color: #351c75;"><b>EYE DISEASE:</b></span> It's recommended to see an eye doctor at least once a year to prevent vision loss or damage. <br />
<span style="color: #351c75; text-align: center;"><b><br /></b></span>
<span style="color: #351c75; text-align: center;"><b>KIDNEY DISEASE:</b></span><span style="text-align: center;"> </span><span style="text-align: center;">Routine lab testing is recommended at least once a year. Your provider may request additional tests to get a more detailed report on the function of your kidneys and may recommend you to a specialist.</span><br />
<span style="color: #351c75; text-align: center;"><b><br /></b></span>
<span style="color: #351c75; text-align: center;"><b>HEART AND BLOOD VESSEL DISEASES</b></span><span style="text-align: center;">: </span><i style="text-align: center;"><span style="color: #666666;">Such as heart attack or stroke.</span></i><span style="text-align: center;"> Routine lab testing is recommended at least once a year. Your provider may request additional tests to get a more detailed report on the function of your cardiovascular system. More tests may need to be performed and your provider may recommend you to a specialist.</span><br />
<b style="background-color: white; text-align: center;"><span style="color: #351c75;"><br /></span></b>
<b style="background-color: white; text-align: center;"><span style="color: #351c75;">FOOT PROBLEMS: </span></b><i style="text-align: center;"><span style="color: #666666;">Such as infections and sores, and sometimes more severe complications.</span> </i><span style="text-align: center;">Your primary care provider will examine your feet routinely during your annual Wellness Visit and your Medical Management visits for any possible problems and will recommend you see a podiatrist if needed. Podiatrists will also help patients custom fit orthotics for those who may have pain or difficulties with walking or standing in shoes without correct support. Routine care of the feet to prevent cuts or wounds and good blood glucose control can prevent foot related complications and prevent or delay nerve damage to the feet.</span><br />
<span style="color: #351c75; text-align: center;"><b style="background-color: white;"><br /></b></span>
<span style="color: #351c75; text-align: center;"><b style="background-color: white;">NERVE DAMAGE:</b></span><span style="text-align: center;"> </span><i style="text-align: center;"><span style="color: #666666;">Numbness, tingling, or pain in the arms, hands, legs and feet. </span></i><span style="text-align: center;">Your primary care provider will examine, discuss, and possibly order tests to determine if you have any nerve damage and may recommend further testing or refer you to specialists depending on your severity and location of nerve damage during your annual Wellness Visit and your Medical Management appointments.</span><br />
<span style="color: #351c75; text-align: center;"><b><br /></b></span>
<span style="color: #351c75; text-align: center;"><b>ENDOCRINOLOGY: </b></span><span style="text-align: center;"> Your provider may recommend that you see an Endocrinologist in addition to the care you receive from the primary care provider. Diabetes is an endocrine disorder and your Endocrinologist will do a thorough examination with you and come up with a plan and treatment that will work best for you and your Diabetes.</span><br />
<span style="text-align: center;"><br /></span>
<b style="color: #351c75; text-align: center;">DIABETES SELF-MANAGEMENT EDUCATION (DSME): </b><span style="text-align: center;">Can give you the knowledge and skills to help you take the best care of yourself when you have diabetes. One on one visits with an educator and small group classes are both offered at Valley Medical Group.</span><br />
<span style="text-align: center;"><br /></span>
<b style="color: #351c75; text-align: center;">MEDICAL NUTRITION THERAPY (MNT): </b><span style="text-align: center;">Can help you with creating healthy meal plans to support and improve blood glucose control, heart healthy eating, and weight control. DSME and MNT is provided in all four Valley Medical Group Health Centers.</span><br />
<span style="text-align: center;"><br /></span><span style="text-align: center;"><br /></span>
<span style="text-align: center;">Our final recipe of the Diabetes 101 class was a delicious soup. Great to warm you up during these cold months!</span></div>
<div>
<br /></div>
<h3 style="text-align: center;">
6 AM Black Bean Soup</h3>
<div>
<b>Ingredients</b></div>
<div>
<ul>
<li>1 large onion</li>
<li>2 large cloves garlic</li>
<li>2 tablespoons olive oil</li>
<li>1 carrot</li>
<li>1 parsnip</li>
<li>1-2 stalks celery</li>
<li>1 can tomatoes (stewed/chopped)</li>
<li>1 can black beans or other beans of choice</li>
<li>Herbs and spices: up to 1/2 teaspoon each, as desired: rosemary, oregano, thyme, sage, basil; 1 tablespoon parsley, salt and pepper to taste</li>
<li>1/4 to 1/2 teaspoon cumin (optional)</li>
<li>1/2 package chopped frozen spinach</li>
</ul>
<div>
<b>Directions</b></div>
</div>
<div>
<ol>
<li>Chop onion, mince garlic and saute in the olive oil.</li>
<li>When these begin to soften, chop and add the carrots, celery and parsnip.</li>
<li>Cook on low, add 1-2 tablespoons water if vegetables stick to pan - approximately 5-8 minutes.</li>
<li>Add enough water to cover (about 3 cups); add herbs.</li>
<li>Simmer with cover on for about 10 minutes.</li>
<li>Rinse and drain black beans; add beans and canned tomatoes to soup.</li>
</ol>
<div>
<b>Notes:</b> <br />
<br /></div>
<div>
- We added about 1 cup of leftover brown rice. </div>
</div>
<div>
- The frozen spinach, canned tomatoes, rice and black beans helped cool the soup</div>
<div>
quickly so we could put it in the refrigerator immediately.</div>
<div>
- <u>Sodium:</u> Rinsing the beans reduced the sodium. 1/2 cup serving contained about</div>
<div>
400 mg sodium (1600 mg for the can). Rinsing may have reduced the sodium by</div>
<div>
half. The canned tomatoes were 180 mg per serving (540 mg/can).Overall</div>
<div>
sodium for the entire recipe is about 1400 mg, or under 200 mg per serving.</div>
<div>
- <u>Calories</u> per serving: less than 100.</div>
<div>
<br /></div>
<div>
<b>Yield: </b>8-10 Servings</div>
<div>
<br /></div>
<h3 style="text-align: center;">
<span style="background-color: white; color: #351c75;">Our next Diabetes 101 class will be starting April 18th in our Greenfield office. If you are interested in participating, call Sara at 413-772-3330 for more information.</span></h3>
<div>
<br /></div>
Valley Medical Grouphttp://www.blogger.com/profile/09378058671368451120noreply@blogger.com0tag:blogger.com,1999:blog-5957042023591165458.post-65602066419986044582018-03-16T10:37:00.001-04:002018-03-16T10:37:25.037-04:00<h2 style="clear: both; text-align: center;">
<span style="color: #351c75; font-size: x-large;">Our Spring Diabetes 101 Class will be starting April 18th!</span></h2>
<h4 style="text-align: center;">
</h4>
<h4 style="text-align: center;">
<span style="font-size: large;">This informative, helpful, and FUN class will provide you with information and tools to help you maneuver life with diabetes. </span></h4>
<div style="text-align: center;">
<b><span style="font-size: large;"><br /></span></b></div>
<h4 style="text-align: center;">
<span style="font-size: large;">There will be healthy food demos & tastings, helpful handouts, and group discussions with others on the challenges, concerns, and goals they have living with diabetes.</span></h4>
<h3 style="text-align: center;">
<span style="color: #351c75;"><br /></span></h3>
<h3 style="text-align: center;">
<span style="color: #351c75; font-size: x-large;">For more information and to sign up, call Sara at 413-772-3330.</span></h3>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiNY2rZUZq0io1hy4sz-3-vY10LTIVaM14XMsl3KwhVlMW3FZtOb1PDwtOGCkBv3X5NEqIs1k55LmBHryFyUQE3Xhzng1EcJtTLw72Qb_IngATgJh_QVW5eYh1bxUneZFypPQJP-QVQjpk/s1600/diabetes+101+enlarged.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1237" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiNY2rZUZq0io1hy4sz-3-vY10LTIVaM14XMsl3KwhVlMW3FZtOb1PDwtOGCkBv3X5NEqIs1k55LmBHryFyUQE3Xhzng1EcJtTLw72Qb_IngATgJh_QVW5eYh1bxUneZFypPQJP-QVQjpk/s640/diabetes+101+enlarged.jpg" width="494" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<br />Valley Medical Grouphttp://www.blogger.com/profile/09378058671368451120noreply@blogger.com0tag:blogger.com,1999:blog-5957042023591165458.post-52819729853168240302018-02-15T08:42:00.000-05:002018-02-15T08:47:50.468-05:00<h2 style="text-align: left;">
<span style="color: #990000;">February is American Heart Health Month and eating foods for a healthy lifestyle for a person with diabetes also has many benefits for those with chronic heart problems.</span></h2>
Last week, at our Diabetes 101 Class, we focused on eating more heart-healthy choices and how different types of foods can affect your diabetes and those with hypertension and other chronic heart problems.<br />
<div>
<br /></div>
<div>
Some of the healthy tips we learned this week were how to boost flavor without the unhealthy fats and salts. Looking for recipes that use herbs and spices instead of salt, butter, lard or other unhealthy fats are recommended by the American Diabetes Association such as the following:</div>
<div>
<br />
<ul>
<li>Squeeze fresh lemon juice or lime juice on steamed vegetables, broiled fish, rice, salads or pasta.</li>
</ul>
<ul>
<li>Try salt-free lemon pepper or mesquite seasoning on chicken.</li>
</ul>
<ul>
<li>Try salt-free herbs and spices. Fresh herbs are also a great choice.</li>
</ul>
<ul>
<li>Use onion and garlic to liven up meats and vegetables.</li>
</ul>
<ul>
<li>Try marinating and grilling chicken or pork with barbecue sauce or with a homemade marinade.</li>
</ul>
</div>
We cooked up two recipes that paired up deliciously this week in class. If you make them together as well and use one pan for both recipes, we recommend making the Crouton recipe first. We hope you enjoy the recipes below:<br />
<br />
<h2 style="text-align: center;">
<span style="font-size: x-large;">
Chickpea 'Croutons'</span></h2>
<div>
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEie22LKvnM3FNoXAkz6WaAc6cipABc5_bAkgGBu6yzwJ2epn-gjV8oNPNxKkXucFgte8MVKzTCROM-6ABHvfGyTeiyhtUwGluqJ9ZLFaT06TLrO2TznAlt47sfxBai4UdH-nXEfO0cp4qQ/s1600/chickpeas.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="172" data-original-width="172" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEie22LKvnM3FNoXAkz6WaAc6cipABc5_bAkgGBu6yzwJ2epn-gjV8oNPNxKkXucFgte8MVKzTCROM-6ABHvfGyTeiyhtUwGluqJ9ZLFaT06TLrO2TznAlt47sfxBai4UdH-nXEfO0cp4qQ/s320/chickpeas.jpg" width="320" /></a></div>
<div style="text-align: center;">
<br /></div>
<div>
<br /></div>
<div>
<b>Ingredients</b></div>
<div>
<div rel="schema:ingredient" style="background-color: white;">
<div typeof="schema:Ingredient">
<div class="quantity-unit" property="schema:amount" style="display: inline-block; float: left;">
<div style="font-family: myriad-pro;">
</div>
<ul style="font-family: myriad-pro;">
<li>1 can chickpeas, drained and rinsed in cold water</li>
</ul>
<ul style="font-family: myriad-pro;">
<li>2 tablespoons olive oil</li>
</ul>
<ul style="font-family: myriad-pro;">
<li>1⁄2 teaspoon salt</li>
</ul>
<ul style="font-family: myriad-pro;">
<li>1 garlic clove, minced (or 1/4 teaspoon garlic powder (if you like)</li>
</ul>
<b>Directions</b><br />
<div>
<ol>
<li>Put a double layer of paper towels on your clean counter, and spread the chickpeas on them to dry a bit (this will make crisping them easier).</li>
<li>Put the skillet on the stove, turn the stove on, and set the heat to medium. Add the oil, then the chickpeas. Sprinkle on the salt.</li>
<li>Cook the chickpeas, turning them with the spatula every few minutes at first, until they are deep brown and crisp, 10–15 minutes.</li>
<li>Turn off the heat and stir in the garlic or garlic powder, if you’re using it. Set aside to cool.</li>
<li>Carefully put the chickpeas in the bowl and serve right away or cover and refrigerate up to 2 days (they will lose their crunch but still taste good). </li>
<li>This recipe pairs well with the Stir Fry Zucchini Noodles recipe. Once noodles are served, add some croutons to your noodle serving and enjoy!</li>
</ol>
<br />
<div style="font-family: myriad-pro;">
<b>Yield:</b> 1 Cup</div>
<div style="font-family: myriad-pro;">
<br /></div>
<div class="separator" style="clear: both; font-family: myriad-pro; text-align: center;">
</div>
<div class="separator" style="clear: both; font-family: myriad-pro; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh2xQ_lcnAjJVo65amo_YUz9AFQHJKgu7irqlfhOjTknoUX0qCVv_n6idb7_H2wOa3wGPlCet74gr4EgwhSYj-QBXXa5445e-bBVBAcE6LHhzvDkPtpMOFKq_0fkh78FuJYe9d1_KlKznI/s1600/wide+divider.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="45" data-original-width="774" height="21" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh2xQ_lcnAjJVo65amo_YUz9AFQHJKgu7irqlfhOjTknoUX0qCVv_n6idb7_H2wOa3wGPlCet74gr4EgwhSYj-QBXXa5445e-bBVBAcE6LHhzvDkPtpMOFKq_0fkh78FuJYe9d1_KlKznI/s400/wide+divider.png" width="400" /></a></div>
<div class="separator" style="clear: both; font-family: myriad-pro; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; font-family: myriad-pro; text-align: center;">
<br /></div>
<h2 style="clear: both; font-family: myriad-pro; text-align: center;">
<span style="font-size: x-large;">
Stir Fry Zucchini Noodles (Zoodles!)</span></h2>
<div>
<br /></div>
<div class="separator" style="clear: both; font-family: myriad-pro; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi_Cpt5GA6pWmYLjhfC3bEFAtXVsLvkG2KV8NI1jImpxGxtmGaUtnoRkfZ9Cu1s4ahL6DcEtc3MmRSNeTBYk2bXf9h1FfOk6wMaWBfTjmKeiyCLhrXRC-3xxGzMwP-6P9ByefkzgyR4dh4/s1600/stir+fry+vagetti.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="895" data-original-width="623" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi_Cpt5GA6pWmYLjhfC3bEFAtXVsLvkG2KV8NI1jImpxGxtmGaUtnoRkfZ9Cu1s4ahL6DcEtc3MmRSNeTBYk2bXf9h1FfOk6wMaWBfTjmKeiyCLhrXRC-3xxGzMwP-6P9ByefkzgyR4dh4/s400/stir+fry+vagetti.png" width="277" /></a></div>
<div class="separator" style="clear: both; font-family: myriad-pro; text-align: left;">
<br /></div>
<div class="separator" style="clear: both; font-family: myriad-pro; text-align: left;">
<b>Ingredients</b></div>
<div class="separator" style="clear: both; font-family: myriad-pro; text-align: left;">
<br /></div>
<ul class="wprm-recipe-ingredients" style="box-sizing: border-box; font-size: 14.4px; margin: 0px 0px 8px; padding: 0px;">
<li class="wprm-recipe-ingredient" style="box-sizing: border-box; font-size: 1em; list-style-position: outside; list-style-type: disc; margin: 0px 0px 0px 32px;"><span style="font-family: "times" , "times new roman" , serif;"><span class="wprm-recipe-ingredient-amount" style="box-sizing: border-box; color: #333333;">2</span><span style="color: #333333;"> </span><span class="wprm-recipe-ingredient-unit" style="box-sizing: border-box; color: #333333;">tablespoons</span><span style="color: #333333;"> </span><span class="wprm-recipe-ingredient-name" style="box-sizing: border-box;"><span style="color: #333333;">oli</span>ve oil</span></span></li>
</ul>
<ul class="wprm-recipe-ingredients" style="box-sizing: border-box; font-size: 14.4px; margin: 0px 0px 8px; padding: 0px;">
<li class="wprm-recipe-ingredient" style="box-sizing: border-box; font-size: 1em; list-style-position: outside; list-style-type: disc; margin: 0px 0px 0px 32px;"><span style="font-family: "times" , "times new roman" , serif;"><span class="wprm-recipe-ingredient-amount" style="box-sizing: border-box;">2</span> <span class="wprm-recipe-ingredient-name" style="box-sizing: border-box;">yellow onions, spiralized</span></span></li>
</ul>
<ul class="wprm-recipe-ingredients" style="box-sizing: border-box; font-size: 14.4px; margin: 0px 0px 8px; padding: 0px;">
<li class="wprm-recipe-ingredient" style="box-sizing: border-box; font-size: 1em; list-style-position: outside; list-style-type: disc; margin: 0px 0px 0px 32px;"><span style="font-family: "times" , "times new roman" , serif;"><span class="wprm-recipe-ingredient-amount" style="box-sizing: border-box;"><b>*</b>4</span> <span class="wprm-recipe-ingredient-name" style="box-sizing: border-box;">small zucchini, spiralized, patted dry with a paper towel</span></span></li>
</ul>
<ul class="wprm-recipe-ingredients" style="box-sizing: border-box; font-size: 14.4px; margin: 0px 0px 8px; padding: 0px;">
<li class="wprm-recipe-ingredient" style="box-sizing: border-box; font-size: 1em; list-style-position: outside; list-style-type: disc; margin: 0px 0px 0px 32px;"><span style="font-family: "times" , "times new roman" , serif;"><span class="wprm-recipe-ingredient-amount" style="box-sizing: border-box;">1</span> <span class="wprm-recipe-ingredient-unit" style="box-sizing: border-box;">tablespoon</span> <span class="wprm-recipe-ingredient-name" style="box-sizing: border-box;">low sodium soy sauce</span></span></li>
</ul>
<ul class="wprm-recipe-ingredients" style="box-sizing: border-box; font-size: 14.4px; margin: 0px 0px 8px; padding: 0px;">
<li class="wprm-recipe-ingredient" style="box-sizing: border-box; font-size: 1em; list-style-position: outside; list-style-type: disc; margin: 0px 0px 0px 32px;"><span style="font-family: "times" , "times new roman" , serif;"><span class="wprm-recipe-ingredient-amount" style="box-sizing: border-box;">2</span> <span class="wprm-recipe-ingredient-unit" style="box-sizing: border-box;">tablespoons</span> <span class="wprm-recipe-ingredient-name" style="box-sizing: border-box;">low sodium teriyaki sauce</span></span></li>
</ul>
<ul class="wprm-recipe-ingredients" style="box-sizing: border-box; font-size: 14.4px; margin: 0px 0px 8px; padding: 0px;">
<li class="wprm-recipe-ingredient" style="box-sizing: border-box; font-size: 1em; list-style-position: outside; list-style-type: disc; margin: 0px 0px 0px 32px;"><span style="font-family: "times" , "times new roman" , serif;"><span class="wprm-recipe-ingredient-amount" style="box-sizing: border-box;">1</span> <span class="wprm-recipe-ingredient-unit" style="box-sizing: border-box;">tablespoon</span> <span class="wprm-recipe-ingredient-name" style="box-sizing: border-box;">sesame seeds</span></span></li>
</ul>
<div>
<span style="color: #333333; font-family: "times" , "times new roman" , serif;"><span style="font-size: 14.4px;"><b>Directions</b></span></span></div>
<div>
<ol>
<li><span style="color: #333333; font-family: "times" , "times new roman" , serif;"><span style="font-size: 14.4px;">Heat oil in a wok over medium heat.</span></span></li>
<li><span style="color: #333333; font-family: "times" , "times new roman" , serif;"><span style="font-size: 14.4px;">Add onions and cook for 4 to 5 minutes, or until translucent and tender.</span></span></li>
<li><span style="color: #333333; font-family: "times" , "times new roman" , serif;"><span style="font-size: 14.4px;">Stir in zucchini and continue to cook for 2 minutes.</span></span></li>
<li><span style="color: #333333; font-family: "times" , "times new roman" , serif;"><span style="font-size: 14.4px;">Add soy sauce, teriyaki sauce and sesame seeds; mix and continue to cook for 5 minutes, or until zucchini is tender.</span></span></li>
<li><span style="color: #333333; font-family: "times" , "times new roman" , serif;"><span style="font-size: 14.4px;">Remove from heat.</span></span></li>
<li><span style="color: #333333; font-family: "times" , "times new roman" , serif;"><span style="font-size: 14.4px;">Serve.</span></span></li>
<li>This recipe pairs well with the Chickpea Croutons recipe. Once noodles are served, add some croutons to your noodle serving and enjoy!</li>
</ol>
<div>
<span style="color: #333333; font-family: "times" , "times new roman" , serif;"><b>*Note: </b>We substituted 1 of the zucchinis with 1 summer squash and 1 carrot to add more color and flavor variety to this dish. The recipe tastes great the original way or with a variety of vegetables; don't be afraid to experiment a little!</span><br />
<span style="color: #333333; font-family: "times" , "times new roman" , serif;"><br /></span>
<span style="color: #333333; font-family: "times" , "times new roman" , serif;"><b>Helpful Tip: </b>If you don't have a spiralizer to make the zoodles yourself, you can find already spiralized vegetables in your prepared vegetables fresh produce section of most grocery stores.</span><br />
<br /></div>
</div>
<div>
<span style="color: #333333; font-family: "times" , "times new roman" , serif;"><span style="font-size: 14.4px;"><b>Yield: </b>4 Servings</span></span></div>
<br />
<br />
<div style="font-family: myriad-pro; text-align: center;">
<br /></div>
<div style="font-family: myriad-pro; text-align: center;">
<br /></div>
</div>
</div>
</div>
</div>
</div>
Valley Medical Grouphttp://www.blogger.com/profile/09378058671368451120noreply@blogger.com0tag:blogger.com,1999:blog-5957042023591165458.post-8590694052354501672018-01-25T15:07:00.000-05:002018-01-25T15:07:28.854-05:00<h3>
<span style="font-size: large;">
At our most recent Diabetes 101 Class, we prepared and sampled a delicious breakfast stir fry that everyone enjoyed! See recipe below:</span></h3>
<br />
<h3 style="text-align: center;">
<span style="font-size: large;">
Breakfast Stir-Fry</span></h3>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg4ijIXtHl1tGlsgGa-tM-2iP26QeObVP2JvXr1DrRu2UpHbGFIPkTTPVvWYpEi6RM4PeCVnW1kIYbQB7ufEEWC1BJqRSkd_bMpzwE9g36X6cG5OkDQIhgmeCVLlEP3nJ_yv6_KsW9AcaQ/s1600/breakfast+stir+fry+pic+for+blog+resized.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="315" data-original-width="486" height="258" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg4ijIXtHl1tGlsgGa-tM-2iP26QeObVP2JvXr1DrRu2UpHbGFIPkTTPVvWYpEi6RM4PeCVnW1kIYbQB7ufEEWC1BJqRSkd_bMpzwE9g36X6cG5OkDQIhgmeCVLlEP3nJ_yv6_KsW9AcaQ/s400/breakfast+stir+fry+pic+for+blog+resized.png" width="400" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
</div>
<div style="text-align: center;">
<br /></div>
<div>
<br /></div>
<div>
<b>Ingredients</b></div>
<div>
<ul>
<li>8 oz cooked turkey breakfast sausage (optional)</li>
<li>3 XL eggs</li>
<li>1 Tbsp olive oil</li>
<li>1/3 cup chopped red onion</li>
<li>2/3 cup chopped bell pepper - use a variety of colors</li>
<li>1/4 cup sliced almonds</li>
<li>2 cups cooked brown rice</li>
<li>4 cups kale, chopped</li>
<li>3/4 cup feta cheese</li>
<li>salt and pepper</li>
<li>smoked paprika</li>
</ul>
<b>Directions</b></div>
<div>
<ol>
<li>Heat skillet over medium-low heat. Cook turkey and break into medium-sized crumbles. Drain excess fat and/or pour into bowl lined with paper towel.</li>
<li>Saute onions and peppers in olive oil until they are soft when pierced with a fork and starting to brown. </li>
<li>Whisk the eggs in a small bowl. Pour eggs into the vegetable pan. Add almonds, rice, and feta cheese. Season with salt, pepper, and paprika. Stir mixture until the eggs have cooked and scrambled.</li>
<li>Add turkey into the rice mixture. Stir in kale, cover, and let rest for 2 minutes. Pour into bowl and serve.</li>
</ol>
<div>
<b><br /></b></div>
<div>
<b>Yield: </b>4-5 Servings</div>
</div>
Valley Medical Grouphttp://www.blogger.com/profile/09378058671368451120noreply@blogger.com0tag:blogger.com,1999:blog-5957042023591165458.post-4565710495162355882017-12-07T11:20:00.000-05:002017-12-07T11:20:09.804-05:0017 Health Tips for 2017Why wait for 2018 to arrive to start your New Years Resolutions? This is the toughest time of the year, when we are busy trying to do a million things before the end of the year. Year after year, we have a tendency to gain weight from all the Holiday festivities and foods. If it is not those delicious baked goods that are being brought into work or the rich foods we eat from Thanksgiving till New Years. Here is a very helpful handout that might help jump start you into a healthier 2018! <br />
<br />
<a href="http://www.eatrightpro.org/~/media/eatright%20files/nationalnutritionmonth/handoutsandtipsheets/nutritiontipsheets/17%20health%20tips%20for%202017_final.ashx" target="_blank">http://www.eatrightpro.org/~/media/eatright%20files/nationalnutritionmonth/handoutsandtipsheets/nutritiontipsheets/17%20health%20tips%20for%202017_final.ashx</a>Valley Medical Grouphttp://www.blogger.com/profile/09378058671368451120noreply@blogger.com0tag:blogger.com,1999:blog-5957042023591165458.post-23545341198818663412017-11-30T14:35:00.000-05:002017-11-30T14:35:28.237-05:00FREE Diabetes Support Group in Greenfield<div class="separator" style="clear: both; text-align: left;">
Here is an updated brochure regarding our FREE Diabetes Support Group in Greenfield. You will find we updated it with all the dates for 2018. Many of you who attend already know how well attended it is and we hope more of you will consider coming. It is now being held at the Greenfield YMCA at 451 Main Street in Greenfield. We look forward to seeing you the 2nd Wednesday of every month from 5:30-7:00 pm.</div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgMO_o_fD-5a6m0s45aD2ZupbxW94zxOjNNNq77gHcDtac5czfvQ0GChqMWnlTDZ68CyvDRJPQ8eAj7YF3zYu7iYDf3ZllzM8HJefw19gM44QwTmlfulU3CaLIX4pDnzZlEbC0E5t3jJF4/s1600/Greenfield+Support+Group.PNG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="712" data-original-width="536" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgMO_o_fD-5a6m0s45aD2ZupbxW94zxOjNNNq77gHcDtac5czfvQ0GChqMWnlTDZ68CyvDRJPQ8eAj7YF3zYu7iYDf3ZllzM8HJefw19gM44QwTmlfulU3CaLIX4pDnzZlEbC0E5t3jJF4/s640/Greenfield+Support+Group.PNG" width="480" /></a></div>
<br />
<br />Valley Medical Grouphttp://www.blogger.com/profile/09378058671368451120noreply@blogger.com0tag:blogger.com,1999:blog-5957042023591165458.post-39309965316478243502017-11-30T13:42:00.002-05:002017-11-30T13:42:37.402-05:00GROUP Diabetes Education in Greenfield<div class="separator" style="clear: both; text-align: left;">
We are pleased to announce that we offering GROUP Diabetes Education/Winter 2018 Class Series in our Greenfield Health Center. The brochure is available for you to preview. Please call to sign up if you are interested or please call with any questions.</div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi36fwRP7mPfKtpaAwu6VxImBO4T_M5uI87uwj0SccGk8HhLFKwBwW3ym92yeWYuM6agM0YW5P4-hm4YRoLknzx8OyrMUHlHDA5qfu1aUyNEz4AD-liwvJL_O1c2vtXVN28OHxdE2flnoI/s1600/GHC+group+class.PNG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="728" data-original-width="563" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi36fwRP7mPfKtpaAwu6VxImBO4T_M5uI87uwj0SccGk8HhLFKwBwW3ym92yeWYuM6agM0YW5P4-hm4YRoLknzx8OyrMUHlHDA5qfu1aUyNEz4AD-liwvJL_O1c2vtXVN28OHxdE2flnoI/s640/GHC+group+class.PNG" width="494" /></a></div>
<br />Valley Medical Grouphttp://www.blogger.com/profile/09378058671368451120noreply@blogger.com0tag:blogger.com,1999:blog-5957042023591165458.post-83255456175172984342017-11-30T11:31:00.000-05:002018-01-24T14:49:26.309-05:00GROUP Diabetes Education in Amherst<div>
<span style="color: red;">UPDATE: The Winter 2018 Diabetes Education Class Series in Amherst has been canceled. <strong>Stay tuned for Spring Series dates coming soon!</strong></span><br />
<strike><br /></strike><br />
<strike>We are pleased to announce that we are offering GROUP Diabetes Education/Winter 2018 Class Series in Amherst. Here is the brochure. Please contact us if you are interested in attending or if you have any questions. The contact information is listed below.</strike> <br />
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
</div>
<div style="text-align: center;">
<br /></div>
Valley Medical Grouphttp://www.blogger.com/profile/09378058671368451120noreply@blogger.com0tag:blogger.com,1999:blog-5957042023591165458.post-19419943525670419362017-11-01T14:33:00.000-04:002017-11-01T14:33:05.645-04:00National Diabetes Month!<span style="color: #202025; font-family: "Arial","sans-serif"; font-size: 10.5pt; line-height: 115%; mso-ansi-language: EN-US; mso-bidi-language: AR-SA; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-US;"><!--[if gte vml 1]><v:shapetype id="_x0000_t75" coordsize="21600,21600"
o:spt="75" o:preferrelative="t" path="m@4@5l@4@11@9@11@9@5xe" filled="f"
stroked="f">
<v:stroke joinstyle="miter"/>
<v:formulas>
<v:f eqn="if lineDrawn pixelLineWidth 0"/>
<v:f eqn="sum @0 1 0"/>
<v:f eqn="sum 0 0 @1"/>
<v:f eqn="prod @2 1 2"/>
<v:f eqn="prod @3 21600 pixelWidth"/>
<v:f eqn="prod @3 21600 pixelHeight"/>
<v:f eqn="sum @0 0 1"/>
<v:f eqn="prod @6 1 2"/>
<v:f eqn="prod @7 21600 pixelWidth"/>
<v:f eqn="sum @8 21600 0"/>
<v:f eqn="prod @7 21600 pixelHeight"/>
<v:f eqn="sum @10 21600 0"/>
</v:formulas>
<v:path o:extrusionok="f" gradientshapeok="t" o:connecttype="rect"/>
<o:lock v:ext="edit" aspectratio="t"/>
</v:shapetype><v:shape id="_x0000_i1025" type="#_x0000_t75" style='width:466.95pt;
height:543.75pt'>
<v:imagedata src="file:///C:\Users\bgrenier\AppData\Local\Temp\msohtmlclip1\01\clip_image001.jpg"
o:title="mickey_minnie_navidad[1]"/>
</v:shape><![endif]--><!--[if !vml]--><!--[endif]--></span><br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhlgNcm-h4P5kBGBqyA52Ll-zEgn9gJ7HE3UMQ4Cv00Xk1WfpPm-teu9qWXktTfF3JCRjCZqNZESFcc2uCiP3grWWPxz-g0axdmJreff20ZRvb64HDmRy-xF3vwhQPqWoggOBIkiMLM3fM/s1600/healthy+holidays+eating+tips.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="136" data-original-width="370" height="117" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhlgNcm-h4P5kBGBqyA52Ll-zEgn9gJ7HE3UMQ4Cv00Xk1WfpPm-teu9qWXktTfF3JCRjCZqNZESFcc2uCiP3grWWPxz-g0axdmJreff20ZRvb64HDmRy-xF3vwhQPqWoggOBIkiMLM3fM/s320/healthy+holidays+eating+tips.jpg" width="320" /></a></div>
<br />
Greetings! November is National Diabetes Month. Along with that, the Holidays have arrived with Halloween and now we have Thanksgiving to look forward to. Even though this time of year is often a time of celebrating, it can also be a very stressful time of year, with family gatherings, an increase in our spending, figuring out what gifts to buy for those loved ones on our list, and the extra cooking we have to do before the end of the year! It is hard to take time for ourselves but it's even harder to eat healthy, exercise with the drop in temperatures and decrease in daylight and manage our diabetes. Therefore, we want you to take time to recognize how far you have come this year before you start to feel overwhelmed. Take a moment to recognize all that you have done for your health and diabetes this year. Stay positive and think of all the positive things you have done to stay healthy, move more and eat healthier. Be proud of yourself.<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiSkpzee_z3Qh_z5LVoKzG7qIOhWXIRweaWMpN5p-aFkyyVMsAmQI9ipvkTBiM7Uff5wW0FlAt4d_rwLXIvPmN8I1HbJasj2EO4EKPTzL28XuCFx9RiF0bv9LF0-RogYzy2NyznflllI-0/s1600/Thanksgiving.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="159" data-original-width="318" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiSkpzee_z3Qh_z5LVoKzG7qIOhWXIRweaWMpN5p-aFkyyVMsAmQI9ipvkTBiM7Uff5wW0FlAt4d_rwLXIvPmN8I1HbJasj2EO4EKPTzL28XuCFx9RiF0bv9LF0-RogYzy2NyznflllI-0/s1600/Thanksgiving.jpg" /></a> </div>
<br />
Unfortunately, the average person gains more than a pound this time of year. A typical holiday meal contains more than 3,000 calories and many of us have more than just one of these meals between Thanksgiving and New Years. When you are eating healthy, you recognize how much better you feel! So don't let the this time of the year change that or derail all the good you have done so far. <br />
<br />
Please check out the link below that gives us pointers on how to stay on track and still eat healthy during this Holiday Season:<br />
https://blogs.webmd.com/diabetes/2015/12/5-holiday-eating-tips-that-are-actually-doable.html<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiBFT8bDHSoOi0T9XH5MB70HW_hHccvkJYJ_ksUlroY3whEuM2lAZTjDDDm737GyC3ZUNUx0SSYvkLdM0TTgWw2YU2ZVOIpMmjQHLXPrx3ubrCJWJSIk34A62yooD2V430tWVIeFEtsrMM/s1600/recipes.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="183" data-original-width="275" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiBFT8bDHSoOi0T9XH5MB70HW_hHccvkJYJ_ksUlroY3whEuM2lAZTjDDDm737GyC3ZUNUx0SSYvkLdM0TTgWw2YU2ZVOIpMmjQHLXPrx3ubrCJWJSIk34A62yooD2V430tWVIeFEtsrMM/s1600/recipes.jpg" /></a></div>
<br />
Here is another link below for healthy/diabetes friendly recipes for the Holidays:<br />
http://www.diabetes.org/mfa-recipes/recipes/holiday.html?referrer=https://www.google.com/<br />
<br />
We wish you all the best this Holiday Season and if you have any questions, don't hesitate to contact your Diabetes Educator, Nutritionist/Dietitian or Endocrinologist. We are always here to help you get through this stressful time of the year.<br />
<br />
<br />
<br />Valley Medical Grouphttp://www.blogger.com/profile/09378058671368451120noreply@blogger.com0tag:blogger.com,1999:blog-5957042023591165458.post-77433422492567768812017-10-26T11:37:00.000-04:002017-10-26T14:37:20.484-04:00Meet Diane, our new dietitian/nutritionist.<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhs_rkXb3UQT5bxq3l1Ij1sBXS4Z2BVVr1XitlDRZAHG_PlZOQ3F8xhWaLd8pP05yJDk3XljwI0WDdvEx7vx_uBQ3j7z5lBTFnWgYqT2oIoehLtoLWRzhaOMuQxV7H1oOj4YQqj2ecflD0/s1600/Alpern+Diane+%25283%2529.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="225" data-original-width="225" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhs_rkXb3UQT5bxq3l1Ij1sBXS4Z2BVVr1XitlDRZAHG_PlZOQ3F8xhWaLd8pP05yJDk3XljwI0WDdvEx7vx_uBQ3j7z5lBTFnWgYqT2oIoehLtoLWRzhaOMuQxV7H1oOj4YQqj2ecflD0/s1600/Alpern+Diane+%25283%2529.jpg" /></a></div>
<br />
We would like to take the time to introduce our new Registered Dietitian/Nutritionist, Diane Alpern, RD. Sadly, our dietitian for the last 5 years, Catherine Lukas has left us to relocate to the Eastern side of the state. We miss her, and wish her all the best. Diane has been working with Valley Medical Group since June and she comes to us after serving our community for 5 years at The Food Bank of Western MA. While there, she developed an expertise in assisting individuals on a limited income to afford, shop for and prepare nutritious meals for themselves and their family. She has been gradually becoming credentialed for most insurance companies at VMG. The current list of credentialed insurers include:<br />
<br />
<div class="MsoNormal">
HNE (including Medicare and Medicaid replacement plans)<o:p></o:p></div>
<div class="MsoNormal">
Tufts Health Public Plans<o:p></o:p></div>
<div class="MsoNormal">
MassHealth (if Primary Care is VMG provider and not seeing them the
same day as nutritionist)<o:p></o:p></div>
<div class="MsoNormal">
BMC Healthnet<o:p></o:p></div>
<div class="MsoNormal">
Medicare – If you have diagnosis of diabetes or kidney failure<o:p></o:p></div>
<div class="MsoNormal">
Unicare-GIC<o:p></o:p></div>
<div class="MsoNormal">
Fallon Health Plan<o:p></o:p></div>
<div class="MsoNormal">
Blue Cross (any state approved – it is submitted through
BCBS-MA for billing)<o:p></o:p></div>
<div class="MsoNormal">
Fallon Health Plan (but not Fallon Medicare plan)<o:p></o:p></div>
Harvard Pilgram<br />
<div class="MsoNormal">
CIGNA<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
She speaks Spanish and is able to provide consultation in Spanish, which we consider to be a huge asset! She is a wealth of knowledge when it comes to inexpensive recipes and resources for people on limited income to eat healthier. She has personal experience and familiarity with Weight Watchers.<br />
<br />
Here at VMG she does individual appointments and she is is also involved in the Diabetes SMA in Northampton and Easthampton and the Weight Loss SMA in Easthmapton (SMA stands for: Shared Medical Appointment). For fun, Diane loves to sing and is a member of Rock Voices in Northampton & Hadley.<br />
<br />
She is in <span style="text-align: center;">Northampton on Tuesdays and Wednesdays and Easthampton on Mondays and Thursdays. If you are interested in scheduling an appointment, please call our Northampton office at: 413-586-8400 and our Easthampton office at: 413-529-9300. </span><br />
<span style="text-align: center;"><br /></span>
<span style="text-align: center;">Diane looks forward to meeting you all!</span>Valley Medical Grouphttp://www.blogger.com/profile/09378058671368451120noreply@blogger.com0tag:blogger.com,1999:blog-5957042023591165458.post-31631045190706581052017-02-23T12:36:00.002-05:002017-02-23T12:51:52.749-05:00March is National Nutrition Month!<span style="font-family: inherit;">Get ready for National Nutrition Month! March's theme this year is "put your best fork forward" - emphasizing that <u>"<span style="background-color: white; color: #313131;">Making just small shifts in our food choices, can add up over time".</span></u></span><br />
<span style="font-family: inherit;"><br /></span>
<span style="font-family: inherit;"><br /></span>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZWLO-ic757hScpr6q6Kbm2DsK0fmwarkx9zwz408Khl-SjYPiexMLaYNa-5_MB_qzN0OsjSUZ2qJDeC34MONdMEu_MvSQk8Fx4egof2MLxb3ktZ1aLwA2hY4HiDSIU7lGTI5X3xq2Ozw/s1600/WebBanners_NNM17_728x90.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: inherit;"><img border="0" height="47" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZWLO-ic757hScpr6q6Kbm2DsK0fmwarkx9zwz408Khl-SjYPiexMLaYNa-5_MB_qzN0OsjSUZ2qJDeC34MONdMEu_MvSQk8Fx4egof2MLxb3ktZ1aLwA2hY4HiDSIU7lGTI5X3xq2Ozw/s400/WebBanners_NNM17_728x90.jpg" width="400" /></span></a></div>
<span style="font-family: inherit;"><br /></span>
<span style="font-family: inherit;">I want to emphasize the message that <a href="http://www.eatright.org/resource/food/nutrition/dietary-guidelines-and-myplate/eating-right-isnt-complicated" target="_blank">eating right doesn't have to be complicated</a>. Changing your routine in small ways that you can <u>enjoy</u> and <u>sustain</u> is the best way to improve your eating habits for life. </span><br />
<span style="font-family: inherit;"><br /></span>
<br />
<h4 style="background-color: white; color: #333132; margin: 0px 0px 1em;">
<span style="font-family: inherit;">Key Messages:</span></h4>
<ol style="background-color: white; color: #313131;">
<li><span style="font-family: inherit;">Create an eating style that includes a variety of your favorite, healthful foods.</span></li>
<li><span style="font-family: inherit;">Practice cooking more at home and experiment with healthier ingredients.</span></li>
<li><span style="font-family: inherit;">How much we eat is as important as what we eat. Eat and drink the right amount for you, as MyPlate encourages us to do.</span></li>
<li><span style="font-family: inherit;">Find activities that you enjoy and be physically active most days of the week.</span></li>
<li><span style="font-family: inherit;">Manage your weight or lower your health risks by consulting a registered dietitian nutritionist. RDNs can provide sound, easy-to-follow personalized nutrition advice to meet your lifestyle, preferences and health-related needs.</span></li>
</ol>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiSplkzw02OUKdnyqmdgltykf-B3cLuhreIIYdIpm5wvfzxalOvT2fxNixQpTD4NAJ83Ay66L6iBtFqkzYbMgvkLbT75xxujczi0Hrb_til44N5k8qK5JDfP-uozV0F986DDX6AS_fwexg/s1600/Untitled.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiSplkzw02OUKdnyqmdgltykf-B3cLuhreIIYdIpm5wvfzxalOvT2fxNixQpTD4NAJ83Ay66L6iBtFqkzYbMgvkLbT75xxujczi0Hrb_til44N5k8qK5JDfP-uozV0F986DDX6AS_fwexg/s320/Untitled.png" width="274" /></a></div>
<div>
<span style="color: #313131;"><br /></span></div>
<div>
<span style="color: #313131;"><br /></span></div>
<div>
<span style="color: #313131;">For more information, check out www.eatright.org, and watch the blog for updates and tips throughout the month of March!</span></div>
Valley Medical Grouphttp://www.blogger.com/profile/09378058671368451120noreply@blogger.com0tag:blogger.com,1999:blog-5957042023591165458.post-77709191393687476452016-12-12T16:36:00.000-05:002016-12-12T16:36:31.415-05:00Holiday Season StrategiesLet's discuss our strategies for staying healthy through the holiday season. How do you stay on track, while still enjoying and savoring the holidays? Please share your strategies in the comments below!<br />
<br />
Here are some of our suggestions:<br />
<ul>
<li>Beware of "Tiny Tastes" - check out <a href="http://food.unl.edu/documents/Tiny-tastes.pdf" target="_blank">this handout</a> from UNL extension educators. This is a great example of how little nibbles and samples throughout the day can add up to, in this example, 635 calories per day!! There are 38 days this year between Thanksgiving and New Years. If you ate 635 extra calories per day for 38 days, that is 22225 calories. If there are 3500 calories in a pound... that equals 6.35 pounds you would gain above normal over the holiday season this year!!!</li>
</ul>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZSiTMlHxBpyQkKhT3lP7woKSisgmozoOh1cFo8PqrXPG1bGDABcqZdKjI2662l4sesLm6O_r6XT4voAVXhPCAcCLifT-5eq3-ij29LrywOKkpWbzgOvR_7yWocW26jamlSA_BEfl3-w0/s1600/7704ce1d0c2dba6a853ef788b0b73b50.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZSiTMlHxBpyQkKhT3lP7woKSisgmozoOh1cFo8PqrXPG1bGDABcqZdKjI2662l4sesLm6O_r6XT4voAVXhPCAcCLifT-5eq3-ij29LrywOKkpWbzgOvR_7yWocW26jamlSA_BEfl3-w0/s200/7704ce1d0c2dba6a853ef788b0b73b50.jpg" width="153" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">http://food.unl.edu/documents/Tiny-tastes.pdf</td></tr>
</tbody></table>
<ul>
<li>Keep monitoring yourself - if you weigh yourself regularly, monitor your blood sugars, or measure out your portion sizes - keep using those tools! Even if you decide to have an extra treat, these regular reality checks will help keep you on track. </li>
<li>Be choosy - when it comes to treats, we want you to savor your favorites! Think about that one item (perhaps two?) that you look forward to all year that is very special, and make sure you have a small serving. But skip the other stuff that is not that meaningful to you, or that is ordinary or available all year. </li>
</ul>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiaKA_D_mBTdLs2niTZF2CIh8UHgyubadIgVAuAEK_qK_M1sxVmBaMW6vjmu4dn4lb-7dLl4bIJpce6OpxHWxgW0FX9IvbjrL0FaxPsYBppsV4PD1r5PUumzkxYP3Lez-Vyvf7D1a_zS2k/s1600/file8521285682176.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="132" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiaKA_D_mBTdLs2niTZF2CIh8UHgyubadIgVAuAEK_qK_M1sxVmBaMW6vjmu4dn4lb-7dLl4bIJpce6OpxHWxgW0FX9IvbjrL0FaxPsYBppsV4PD1r5PUumzkxYP3Lez-Vyvf7D1a_zS2k/s200/file8521285682176.jpg" width="200" /></a></div>
<div>
<br /></div>
<ul>
<li>Be a role model - be the one who contributes a healthy colorful dish to your holiday gatherings, and others may be grateful to have a healthy option too! Examples might include roasted brussel sprouts or roasted root vegetables, whole grain based side dishes, an unsweetened beverage or fresh fruit for dessert. You are probably not the only one who is trying to stay healthy this holiday season, but if you are - at least you will have one healthy dish to rely on! </li>
</ul>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgBDJQO01xJgETRiWp5BmFxWymUTwjbcARl00zvfQiy4v4Vkdbtn0kleXNT4ZbZ-od5X1TQZb286pTGYuv4SNTUDQfoYqN-nRIksUuRVdKHhA1GwhnRqZl5j9uChXCwyw7lWN6hIgHsZ8E/s1600/00238.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="150" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgBDJQO01xJgETRiWp5BmFxWymUTwjbcARl00zvfQiy4v4Vkdbtn0kleXNT4ZbZ-od5X1TQZb286pTGYuv4SNTUDQfoYqN-nRIksUuRVdKHhA1GwhnRqZl5j9uChXCwyw7lWN6hIgHsZ8E/s200/00238.jpg" width="200" /></a></div>
<div>
<br /></div>
<ul>
<li>Be mindful - the holidays can be stressful and busy for many of us. Mindful eating, and mindfulness about your own needs, can help you to make better choices for yourself. Before you eat, or as you sit down at the table, take time to notice: </li>
<ul>
<li>how hungry are you physically?</li>
<li>are you full? satisfied? </li>
<li>what emotions do you feel?</li>
<li>what is going on around you? </li>
<li>where did your food come from? </li>
<li>What smells, colors, textures, tastes do you notice? </li>
</ul>
</ul>
<br />
What other strategies have you found helpful around the holidays? I hope you enjoy the season and take good care of yourselves!<br />
<br />
<br />Valley Medical Grouphttp://www.blogger.com/profile/09378058671368451120noreply@blogger.com0tag:blogger.com,1999:blog-5957042023591165458.post-51096506496635688102016-11-14T16:47:00.000-05:002016-11-14T16:47:03.340-05:00Celebrating World Diabetes Day... <i><span style="font-size: large;"><b>Bonnie Grenier</b>, one of our VMG diabetes nurse educators, reminded me that we should be celebrating <u>World Diabetes Day</u> today, as well as American Diabetes Month this whole November. Here is some information she put together on a very important person in the history of diabetes management - the scientist who discovered insulin! </span></i><br /><br /><span style="font-size: large;"><b>Celebrating World Diabetes Day... by remembering Dr. Frederick Banting:</b></span><div>
<span style="font-size: large;"><b><br /></b></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiF1mOAZnkeXaoQkx0PA6c1h9KugY8aRAf7yend5Gcrxn7OCwViFuYzIv5HJbavezG4Z-9lN-WttzLLNnl10HwWCklurlnVTh-yM9ngJlfce6Jt05AT57JgNq6Fj924u_7wCKAqPGowYtg/s1600/banting.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiF1mOAZnkeXaoQkx0PA6c1h9KugY8aRAf7yend5Gcrxn7OCwViFuYzIv5HJbavezG4Z-9lN-WttzLLNnl10HwWCklurlnVTh-yM9ngJlfce6Jt05AT57JgNq6Fj924u_7wCKAqPGowYtg/s200/banting.jpg" width="142" /></a></div>
<div>
<span style="font-size: large;"><b><br /></b><br />November 14th is World Diabetes Day, and the birthday of a great figure in the history of diabetes research. Dr. Frederick Banting is recognized as being the first to successfully extract insulin from animal sources and use it to treat diabetes in humans. Others before him had discovered the insulin protein, and had tried to treat diabetes patients by feeding them pancreatic tissue, but without success. The insulin protein would break down because of exposure to other pancreatic enzymes in the process. </span><div>
<span style="font-size: large;"><br /></span><div>
<span style="font-size: large;">Dr. Banting was originally from Alliston, Ontario. It was while reading articles and teaching lectures at University of Toronto in the 1920s that he developed his ideas about how to successfully extract the active insulin based on previous research about procedures to turn on and off the different types of cells in the pancreas. He and Dr. Charles Best worked together and were successful. Insulin was first extracted from dogs, pork, and beef until the late 20th centurywhen it was replaced with genetically engineered bacteria. </span></div>
<div>
<span style="font-size: large;"><br /></span></div>
<div>
<span style="font-size: large;">Dr. Banting set up a private practice in Toronto to treat patients with diabetes in the spring of 1922. He treated Elizabeth Hughes Gossett, the daughter of then US Secretary of State, Charles Evans Hughes. He was awarded the Nobel Prize in Physiology or Medicine in 1923. In February of 1941, he died while flying a Lockheed Model 14 Super Electra. He died from his injuries the next day while en route to England at the age of 49.</span></div>
<div>
<span style="font-size: large;"><br /></span></div>
<div>
<span style="font-size: large;"><br /></span></div>
<div>
<span style="font-size: large;"><i>Thanks Bonnie! For further reading, this information and more can be found at: http://www.nobelprize.org/nobel_prizes/medicine/laureates/1923/banting-bio.html</i></span></div>
<div>
<span style="font-size: large;"><br /></span></div>
<div>
<span style="font-size: large;"><br /></span><br />
<br /></div>
</div>
</div>
Valley Medical Grouphttp://www.blogger.com/profile/09378058671368451120noreply@blogger.com0tag:blogger.com,1999:blog-5957042023591165458.post-74925314562255230692016-11-14T10:37:00.003-05:002016-11-14T10:37:41.262-05:00November is American Diabetes Month<span style="font-family: inherit; font-size: large;">Did you know November is American Diabetes Month?</span><br />
<span style="font-family: inherit; font-size: large;"><br /></span>
<span style="font-family: inherit; font-size: large;">Click <a href="http://www.diabetes.org/in-my-community/american-diabetes-month" target="_blank">here</a> to access resources to help you in your own diabetes management, or to help you spread awareness to help support others in their journey with diabetes. Use hashtag #ThisIsDiabetes to share your story!</span><br />
<span style="font-family: inherit; font-size: large;"><br /></span>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjT2ACJxFfc5lLnwcafGWEXfLsqX1BvkaG3HfKYI-vhuT6XDGdnE00pjXM5uYe4ukQQG8AJIA4hIAFfCAzMZjusoXVO3fmWQYgTNnno1BbKvJsGAlqFrW_sxSNFM13_CAfmZCEVowWBm6A/s1600/810_58233a6bcca2b-Cw1DW6OXUAAzRan.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: inherit; font-size: large;"><img border="0" height="171" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjT2ACJxFfc5lLnwcafGWEXfLsqX1BvkaG3HfKYI-vhuT6XDGdnE00pjXM5uYe4ukQQG8AJIA4hIAFfCAzMZjusoXVO3fmWQYgTNnno1BbKvJsGAlqFrW_sxSNFM13_CAfmZCEVowWBm6A/s320/810_58233a6bcca2b-Cw1DW6OXUAAzRan.jpg" width="320" /></span></a></div>
<span style="font-family: inherit; font-size: large;"><br /></span>
<span style="font-family: inherit; font-size: large;">Here are the facts: </span><br />
<span style="font-family: inherit; font-size: large;">- 29 Million Americans have diabetes</span><br />
<span style="font-family: inherit; font-size: large;">- 89 Million Americans have pre-diabetes</span><br />
<span style="font-family: inherit; font-size: large;"><br /></span>
<span style="font-family: inherit; font-size: large;">According to the ADA: </span><br />
<span style="font-family: inherit; font-size: large;">"<span style="background-color: white; color: #221b11;">Research shows that you can lower your risk for type 2 diabetes by 58% by: </span></span><br />
<span style="background-color: white; color: #221b11;"><span style="font-family: inherit; font-size: large;">- Losing 7% of your body weight (or 15 pounds if you weigh 200 pounds) </span></span><br />
<span style="background-color: white; color: #221b11;"><span style="font-family: inherit; font-size: large;">- Exercising moderately (such as brisk walking) 30 minutes a day, five days a week"</span></span><br />
<span style="background-color: white; color: #221b11;"><span style="font-family: inherit; font-size: large;"><br /></span></span>
<span style="background-color: white; color: #221b11;"><span style="font-family: inherit; font-size: large;">Don't forget, these are important steps you can take whether you already have a diabetes diagnosis, or are working to prevent one. </span></span><br />
<span style="background-color: white; color: #221b11;"><span style="font-family: inherit; font-size: large;"><br /></span></span>
<span style="background-color: white; color: #221b11;"><span style="font-family: inherit; font-size: large;">To find out more about your risk, visit: http://www.diabetes.org/are-you-at-risk/prediabetes</span></span><br />
<span style="background-color: white; color: #221b11; font-family: Roboto, "Lucida Grande", "Lucida Grande Unicode", Verdana, sans-serif; font-size: 16px;"><br /></span>Valley Medical Grouphttp://www.blogger.com/profile/09378058671368451120noreply@blogger.com0tag:blogger.com,1999:blog-5957042023591165458.post-3165333956710098312016-07-27T08:35:00.006-04:002016-07-27T08:42:11.578-04:00Healthy Food for Summer Picnics<i>Thanks to Meghan, a nutrition student volunteer, for today's post about healthy choices at summer picnics and cookouts!</i><br />
<div>
<br /></div>
<div>
<div>
Hot weather has arrived, and there are a lot of outdoor activities and events happening - like picnics in the park, backyard parties and barbecues to name a few. However, the popular picnic and barbecue fare isn't always the healthiest. Mayonnaise-based salads, potato chips and meats for grilling can all be high in fat, sodium and preservatives, but there are plenty of substitutions you can make for a healthier picnic outing. Here are some ideas:</div>
<div>
<br /></div>
<div>
1. If you’re planning a barbecue, try grilling vegetables like asparagus, zucchini or summer squash. Asparagus cooks great on the grill seasoned, drizzled with olive oil and wrapped up in tin foil as do many other summer veggies.<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-zpTEEWZb8R41HHL8U30Y_VYqanzRpx6Bk7_F-ZaNrFMLJfUxhoXJHrOoI56kRlwAld5HWnF01QAPKrt4fu7TuEgVGYPzLE8684ho0ueUJljLc7P-fKuO8AMh5-GEpZY8vemRBh7Fn4I/s1600/13818823639a03h.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="149" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-zpTEEWZb8R41HHL8U30Y_VYqanzRpx6Bk7_F-ZaNrFMLJfUxhoXJHrOoI56kRlwAld5HWnF01QAPKrt4fu7TuEgVGYPzLE8684ho0ueUJljLc7P-fKuO8AMh5-GEpZY8vemRBh7Fn4I/s200/13818823639a03h.jpg" width="200" /></a></div>
<br />
</div>
<div>
<br /></div>
<div>
2. Substitute lean turkey burgers on whole wheat buns loaded up with lettuce, tomato and other veggies instead of traditional cheeseburgers and hot dogs. Lean turkey burger is lower in fat than hamburger but tastes just as good!</div>
<div>
<br /></div>
<div>
3. When it comes to heavy pasta and egg salads try using plain, low-fat greek yogurt instead of mayo. This will cut down on fat but also add a lighter feel and tangy flavor to your dishes to change things up a bit. White pasta can be swapped out for quinoa or whole grain pasta to cut out some starch and lower the glycemic index of your pasta salads making it great for those who are diabetic, watching their blood sugar or carb counting. </div>
<div>
<br /></div>
<div>
4. To freshen up the tradition fruit salad, skip the added sugar. Instead, add in some herbs like fresh mint leaves to make it taste cool and refreshing on a hot summer day. </div>
<div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEidKyWHjAHIvyvA0on6WutCWdj_KsD1UaxQrmFLdK_r4hG3GtRIx9XWtEZunVxug3005_swvb-f1uv7p57HC0QIyfGISyqYmcUIRWGlZr9vTESz0isRd9iHRtBGpeYdu9DrE_-CTKRILzY/s1600/file2521344954068.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="150" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEidKyWHjAHIvyvA0on6WutCWdj_KsD1UaxQrmFLdK_r4hG3GtRIx9XWtEZunVxug3005_swvb-f1uv7p57HC0QIyfGISyqYmcUIRWGlZr9vTESz0isRd9iHRtBGpeYdu9DrE_-CTKRILzY/s200/file2521344954068.jpg" width="200" /></a></div>
<br />
<br /></div>
<div>
5. Hummus and sliced veggies like carrots sticks, celery, and peppers make a great replacement for plain potato chips and dip. Plus, hummus is an excellent plant-based source of protein, fiber and heart-healthy fats which will help fill you up so your less tempted to keep snacking all day. </div>
<div>
<br /></div>
<div>
With some quick and easy replacements, you can improve the healthfulness of your picnic dishes while also introducing some fresh new flavors. Instead of traditional picnic foods that are high in starch, saturated fat and sodium, try some lighter, healthier choices - hopefully you will feel satisfied, energized and ready to enjoy the summer festivities!</div>
</div>
<div>
<br /></div>
Valley Medical Grouphttp://www.blogger.com/profile/09378058671368451120noreply@blogger.com0tag:blogger.com,1999:blog-5957042023591165458.post-91696025279072789072016-05-31T10:53:00.002-04:002016-05-31T10:53:48.016-04:00Every Little Bit Counts!<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjL6UkBB06xA1zN1IrRzbzzfCP8aEu7QnPPo1-HqagNrmeEcTijeLclkWnUIIhuG8e7FL3cmTvxBC048MsRZ-gyczNS2ChTvVn9imLGWQFok6gibUmqLrqAuG0GqftNChyphenhyphen5LlGlO8KEmyQ/s1600/walking-2862400+%25281%2529.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjL6UkBB06xA1zN1IrRzbzzfCP8aEu7QnPPo1-HqagNrmeEcTijeLclkWnUIIhuG8e7FL3cmTvxBC048MsRZ-gyczNS2ChTvVn9imLGWQFok6gibUmqLrqAuG0GqftNChyphenhyphen5LlGlO8KEmyQ/s1600/walking-2862400+%25281%2529.jpg" /></a></div>
<span style="font-family: Times, Times New Roman, serif;">Summer is approaching and so is the time to start getting more active. Getting at least</span><br />
<span style="font-family: Times, Times New Roman, serif;">30 minutes a day of physical activity is recommended by the American Heart Association and</span><br />
<span style="font-family: Times, Times New Roman, serif;">American Diabetes Association, but it isn't uncommon for many people to fall short of this. </span><br />
<span style="font-family: Times, 'Times New Roman', serif;">Some </span><span style="font-family: Times, 'Times New Roman', serif;">of us have a hard time even exercising at all. The benefits of physical activity are almost</span><br />
<span style="font-family: Times, Times New Roman, serif;">endless but are especially important in managing diabetes. Staying physically active can help</span><br />
<span style="font-family: Times, Times New Roman, serif;">lower blood sugar over time and improve A1C levels.</span><br />
<span style="font-family: Times, Times New Roman, serif;"><br /></span>
<span style="font-family: Times, Times New Roman, serif;">The energizing buzz of summer can be a great motivator to start increasing physical</span><br />
<span style="font-family: Times, Times New Roman, serif;">activity. Warmer weather makes outdoor activities easier and more enjoyable, and longer days</span><br />
<span style="font-family: Times, Times New Roman, serif;">make it more possible to squeeze in an after work sweat session or take a nature walk. It’s not</span><br />
<span style="font-family: Times, Times New Roman, serif;">always simple adding physical activity to our daily routines though. That’s why I’ve put together</span><br />
<span style="font-family: Times, Times New Roman, serif;">a list of 5 simple ideas to help increase physical activity during the summer months.</span><br />
<span style="font-family: Times, Times New Roman, serif;"><br /></span>
<span style="font-family: Times, Times New Roman, serif;">1. Stretch 5-10 minutes before bed and when you wake up: Stretching has been shown to</span><br />
<span style="font-family: Times, Times New Roman, serif;">help increase both flexibility and blood circulation making it a great way to reduce injuries</span><br />
<span style="font-family: Times, Times New Roman, serif;">and support heart health. </span><br />
<span style="font-family: Times, Times New Roman, serif;">2. Stand while you work: Do you sit at a desk all day? A study shows that people who sit</span><br />
<span style="font-family: Times, Times New Roman, serif;">more are at greater risk of diabetes and heart disease. If you work in an office, consider</span><br />
<span style="font-family: Times, Times New Roman, serif;">standing while working, especially after meal time. A study has shown that standing while</span><br />
<span style="font-family: Times, Times New Roman, serif;">working after lunch helped lower office workers blood glucose levels more than sitting down.!</span><br />
<span style="font-family: Times, Times New Roman, serif;">3. Clean your house: Knock two things off of your ‘To Do’ list. Open the windows, and turn</span><br />
<span style="font-family: Times, Times New Roman, serif;">some tunes on while you tidy up. Vacuuming, mopping, and carrying loads of laundry up and</span><br />
<span style="font-family: Times, Times New Roman, serif;">down stairs are all great cardiovascular activities that use a variety of muscle groups. Not</span><br />
<span style="font-family: Times, Times New Roman, serif;">only will you get a sparkling clean house but a little vigorous cleaning will get your heart rate</span><br />
<span style="font-family: Times, Times New Roman, serif;">up too!!</span><br />
<span style="font-family: Times, Times New Roman, serif;">4. Get the yard work done: Whether it’s gardening, weeding or mowing the lawn with a push</span><br />
<span style="font-family: Times, Times New Roman, serif;">mower, outdoor housekeeping activities are a great way to increase physical activity (while</span><br />
<span style="font-family: Times, Times New Roman, serif;">also getting some vitamin D!). You could also try taking extra trips around the yard with the</span><br />
<span style="font-family: Times, Times New Roman, serif;">wheelbarrow or carrying heavy bags of sand, mulch or potting soil around if you're looking</span><br />
<span style="font-family: Times, Times New Roman, serif;">for a challenge. !</span><br />
<span style="font-family: Times, Times New Roman, serif;">5. Take a walk on your lunch break: If you have time during your lunch break consider taking</span><br />
<span style="font-family: Times, Times New Roman, serif;">a brisk walk for as long as you can. A quick walk in the middle of the day can help re-energize</span><br />
<span style="font-family: Times, Times New Roman, serif;">you if you're starting to feel a little fatigued at work. It can also help keep blood</span><br />
<span style="font-family: Times, Times New Roman, serif;">sugar levels in check.</span><br />
<span style="font-family: Times, Times New Roman, serif;"><br /></span>
<span style="font-family: Times, Times New Roman, serif;"> Adding more movement to your normal day-to-day activities is an effective and practical</span><br />
<span style="font-family: Times, Times New Roman, serif;">way to increase physical activity. Even if you’re already keeping up with an exercise routine,</span><br />
<span style="font-family: Times, Times New Roman, serif;">adding any of these ideas to your week can help to kick it up a notch. Also, be sure to drink</span><br />
<span style="font-family: Times, Times New Roman, serif;">enough water throughout the day and pay attention to the way your body feels and what types</span><br />
<span style="font-family: Times, Times New Roman, serif;">of activities work best for you.</span><br />
<span style="font-family: Times, Times New Roman, serif;"><br /></span>
<span style="font-family: Times, Times New Roman, serif;">~Meghan Hale, Nutrition Intern</span>Valley Medical Grouphttp://www.blogger.com/profile/09378058671368451120noreply@blogger.com0tag:blogger.com,1999:blog-5957042023591165458.post-43728083671043407422016-04-04T12:58:00.000-04:002016-04-04T12:58:02.273-04:00Savor the Flavor!<div class="MsoNormal">
<b>Happy National
Nutrition Month!<o:p></o:p></b></div>
<div class="MsoNormal">
This year the theme for National Nutrition Month is Savor
the Flavor. Spices are an excellent way to enhance the flavor of the food you
eat without adding salt or sugar. Here is a flavor pairing chart to give you
ideas of which spices to add to which meals!<o:p></o:p></div>
<table border="1" cellpadding="0" cellspacing="0" class="MsoTableGrid" style="border-collapse: collapse; border: none; mso-border-alt: solid windowtext .5pt; mso-padding-alt: 0in 5.75pt 0in 5.75pt; mso-yfti-tbllook: 1184;">
<tbody>
<tr>
<td style="border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; padding: 0in 5.75pt 0in 5.75pt; width: 95.75pt;" valign="top" width="128">
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
Beef<o:p></o:p></div>
</td>
<td colspan="2" style="border-left: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; padding: 0in 5.75pt 0in 5.75pt; width: 95.75pt;" valign="top" width="128">
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
Chicken<o:p></o:p></div>
</td>
<td colspan="2" style="border-left: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; padding: 0in 5.75pt 0in 5.75pt; width: 95.75pt;" valign="top" width="128">
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
Fish<o:p></o:p></div>
</td>
<td colspan="2" style="border-left: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; padding: 0in 5.75pt 0in 5.75pt; width: 95.75pt;" valign="top" width="128">
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
Lamb<o:p></o:p></div>
</td>
<td style="border-left: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; padding: 0in 5.75pt 0in 5.75pt; width: 95.8pt;" valign="top" width="128">
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
Eggs<o:p></o:p></div>
</td>
</tr>
<tr style="height: 13.0pt; mso-yfti-irow: 1;">
<td style="border-top: none; border: solid windowtext 1.0pt; height: 13.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.75pt 0in 5.75pt; width: 95.75pt;" valign="top" width="128">
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
Basil<o:p></o:p></div>
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
Bay leaf<o:p></o:p></div>
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
Caraway<o:p></o:p></div>
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
Curry<o:p></o:p></div>
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
Dill<o:p></o:p></div>
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
Dry mustard<o:p></o:p></div>
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
Garlic<o:p></o:p></div>
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
Green pepper<o:p></o:p></div>
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
Marjoram<o:p></o:p></div>
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
Mushrooms<o:p></o:p></div>
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
Nutmeg<o:p></o:p></div>
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
Onion<o:p></o:p></div>
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
Parsley<o:p></o:p></div>
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
Pepper<o:p></o:p></div>
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
Rosemary<o:p></o:p></div>
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
Sage<o:p></o:p></div>
</td>
<td colspan="2" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 13.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.75pt 0in 5.75pt; width: 95.75pt;" valign="top" width="128">
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
Basil<o:p></o:p></div>
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
Cloves<o:p></o:p></div>
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
Cranberries<o:p></o:p></div>
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
Mushrooms<o:p></o:p></div>
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
Nutmeg<o:p></o:p></div>
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
Oregano<o:p></o:p></div>
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
Paprika<o:p></o:p></div>
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
Parsley<o:p></o:p></div>
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
Pineapple<o:p></o:p></div>
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
Saffron<o:p></o:p></div>
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
Sage<o:p></o:p></div>
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
Savory<o:p></o:p></div>
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
Tarragon<o:p></o:p></div>
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
Thyme<o:p></o:p></div>
<div align="center" class="MsoNormal" style="margin: 0in 0in 0.0001pt 0.5in; text-align: center; text-indent: -0.5in;">
Tomato<o:p></o:p></div>
<div align="center" class="MsoNormal" style="margin: 0in 0in 0.0001pt 0.5in; text-align: center; text-indent: -0.5in;">
Turmeric<o:p></o:p></div>
</td>
<td colspan="2" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 13.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.75pt 0in 5.75pt; width: 95.75pt;" valign="top" width="128">
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
Basil<o:p></o:p></div>
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
Bay leaf<o:p></o:p></div>
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
Chervil<o:p></o:p></div>
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
Curry<o:p></o:p></div>
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
Dill<o:p></o:p></div>
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
Dry mustard<o:p></o:p></div>
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
Green pepper<o:p></o:p></div>
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
Lemon juice<o:p></o:p></div>
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
Marjoram<o:p></o:p></div>
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
Mushrooms<o:p></o:p></div>
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
Paprika<o:p></o:p></div>
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
Pepper<o:p></o:p></div>
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
Tarragon<o:p></o:p></div>
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
Tomato<o:p></o:p></div>
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
Turmeric<o:p></o:p></div>
</td>
<td colspan="2" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 13.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.75pt 0in 5.75pt; width: 95.75pt;" valign="top" width="128">
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
Cloves<o:p></o:p></div>
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
Curry<o:p></o:p></div>
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
Dill<o:p></o:p></div>
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
Garlic<o:p></o:p></div>
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
Mace<o:p></o:p></div>
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
Mint<o:p></o:p></div>
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
Onion<o:p></o:p></div>
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
Oregano<o:p></o:p></div>
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
Parsley<o:p></o:p></div>
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
Pineapple<o:p></o:p></div>
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
Rosemary<o:p></o:p></div>
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
Tarragon<o:p></o:p></div>
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
Thyme<o:p></o:p></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 13.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.75pt 0in 5.75pt; width: 95.8pt;" valign="top" width="128">
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
Chervil<o:p></o:p></div>
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
Curry<o:p></o:p></div>
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
Dill<o:p></o:p></div>
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
Dry mustard<o:p></o:p></div>
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
Garlic<o:p></o:p></div>
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
Green pepper<o:p></o:p></div>
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
Mushrooms<o:p></o:p></div>
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
Nutmeg<o:p></o:p></div>
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
Onion<o:p></o:p></div>
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
Parsley<o:p></o:p></div>
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
Rosemary<o:p></o:p></div>
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
Tarragon<o:p></o:p></div>
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
Tomato<o:p></o:p></div>
</td>
</tr>
<tr>
<td colspan="2" style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.75pt 0in 5.75pt; width: 119.7pt;" valign="top" width="160">
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
Pork<o:p></o:p></div>
</td>
<td colspan="2" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.75pt 0in 5.75pt; width: 119.7pt;" valign="top" width="160">
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
Veal<o:p></o:p></div>
</td>
<td colspan="2" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.75pt 0in 5.75pt; width: 119.7pt;" valign="top" width="160">
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
Vegetables<o:p></o:p></div>
</td>
<td colspan="2" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-bottom-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.75pt 0in 5.75pt; width: 119.7pt;" valign="top" width="160">
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
Desserts<o:p></o:p></div>
</td>
</tr>
<tr>
<td colspan="2" style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.75pt 0in 5.75pt; width: 119.7pt;" valign="top" width="160">
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
Applesauce<o:p></o:p></div>
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
Basil<o:p></o:p></div>
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
Caraway<o:p></o:p></div>
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
Chives<o:p></o:p></div>
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
Cloves<o:p></o:p></div>
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
Garlic<o:p></o:p></div>
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
Onion<o:p></o:p></div>
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
Rosemary<o:p></o:p></div>
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
Thyme<o:p></o:p></div>
</td>
<td colspan="2" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.75pt 0in 5.75pt; width: 119.7pt;" valign="top" width="160">
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
Apricots<o:p></o:p></div>
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
Basil<o:p></o:p></div>
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
Bay leaf<o:p></o:p></div>
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
Currant jelly<o:p></o:p></div>
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
Curry<o:p></o:p></div>
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
Ginger<o:p></o:p></div>
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
Marjoram<o:p></o:p></div>
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
Oregano<o:p></o:p></div>
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
Paprika<o:p></o:p></div>
</td>
<td colspan="2" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.75pt 0in 5.75pt; width: 119.7pt;" valign="top" width="160">
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
Basil<o:p></o:p></div>
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
Dill<o:p></o:p></div>
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
Garlic<o:p></o:p></div>
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
Ginger<o:p></o:p></div>
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
Lemon juice<o:p></o:p></div>
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
Mace<o:p></o:p></div>
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
Marjoram<o:p></o:p></div>
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
Nutmeg<o:p></o:p></div>
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
Onion<o:p></o:p></div>
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
Tarragon<o:p></o:p></div>
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
Vinegar<o:p></o:p></div>
</td>
<td colspan="2" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.75pt 0in 5.75pt; width: 119.7pt;" valign="top" width="160">
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
Allspice<o:p></o:p></div>
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
Anise<o:p></o:p></div>
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
Cinnamon<o:p></o:p></div>
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
Cloves<o:p></o:p></div>
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
Ginger<o:p></o:p></div>
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
Mace<o:p></o:p></div>
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
Nutmeg<o:p></o:p></div>
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
Vanilla<o:p></o:p></div>
</td>
</tr>
<!--[if !supportMisalignedColumns]-->
<tr height="0">
<td style="border: none;" width="128"></td>
<td style="border: none;" width="32"></td>
<td style="border: none;" width="96"></td>
<td style="border: none;" width="64"></td>
<td style="border: none;" width="64"></td>
<td style="border: none;" width="96"></td>
<td style="border: none;" width="32"></td>
<td style="border: none;" width="128"></td>
</tr>
<!--[endif]-->
</tbody></table>
<br />
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<o:p>~Erika Grover, BSN May 2015 Nutrition Intern VMG</o:p></div>
Valley Medical Grouphttp://www.blogger.com/profile/09378058671368451120noreply@blogger.com0tag:blogger.com,1999:blog-5957042023591165458.post-90084834579333068622016-02-29T11:19:00.000-05:002016-02-29T11:19:14.301-05:00Eating Healthy on a Budget<i>Today's tips come from Bonnie Grenier, one of our RN Diabetes Educators. She has put together some helpful suggestions for eating healthy on a budget. Don't let financial limitations prevent you from taking good care of yourself! </i><br />
<br />
<br />
<div style="text-align: center;">
<b>Tips for Eating Healthy on a Budget</b></div>
<br />
1. Always make a list before you go shopping - and stick to it!<br />
<div>
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh32BOHeP7gJ0KUk9b1ED4qvxIk4BS3s1-4R77i3foYYDMOmc-tGIMyGR4YaePwbQVRtvShgRLsvgsRmesbB4E9FEXyJeE6VbCSpyjU5XEXQl2Zhb14tLLQIngSrX8DxfippeHSoevlM1k/s1600/file00063182539.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh32BOHeP7gJ0KUk9b1ED4qvxIk4BS3s1-4R77i3foYYDMOmc-tGIMyGR4YaePwbQVRtvShgRLsvgsRmesbB4E9FEXyJeE6VbCSpyjU5XEXQl2Zhb14tLLQIngSrX8DxfippeHSoevlM1k/s200/file00063182539.jpg" width="149" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
</div>
<div class="separator" style="clear: both; text-align: center;">
</div>
<div class="separator" style="clear: both; text-align: center;">
</div>
<div>
<br />
<br />
2. Plan out meals a week ahead of time. consider picking one day of the week to map out what you want to eat each day that week, and consider doubling the recipe so you have leftovers for other meals or lunches. Write it all out on a calendar. <br />
<br />
3. Don't go to the grocery store hungry - the store is designed to tempt you with sale items, end-displays, and candy at the register. Try to shop with a belly full of healthy food (and a plan - see #1 and #2!). <br />
<br />
4. Avoid convenience items, like pre-packaged salad. These items cost much more (check the "unit price"), and have more recalls for foodborne illnesses like E. Coli and Listeria. It doesn't take as much time to make your own salad as you think! </div>
<div>
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj3XA9Qk6qB0O1g_L05gIiPjK3_nm2jCepqMEdTN8o1MV-x0Fthyphenhyphen1tChy_N9hoCrXccyRYfGMC6E64tGqVaj5NNv-PAUIsfvaRusnUG7wL59_AT2qaqaiqZjrmTem2cW6xenH7BwFvwvOw/s1600/CbTFvisV.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj3XA9Qk6qB0O1g_L05gIiPjK3_nm2jCepqMEdTN8o1MV-x0Fthyphenhyphen1tChy_N9hoCrXccyRYfGMC6E64tGqVaj5NNv-PAUIsfvaRusnUG7wL59_AT2qaqaiqZjrmTem2cW6xenH7BwFvwvOw/s200/CbTFvisV.jpg" width="146" /></a></div>
<div>
<br />
<br />
5. Avoid designer "health food" products. Many of the simplest, most familiar foods are actually the healthiest. For example, dried or canned beans, brown rice, canned tuna, natural peanut butter, and fresh or frozen broccoli are all inexpensive staple foods you could use to build a healthy diet for the whole week for very little money. <br />
<br />
6. You don't always have to buy organic. Most pesticide residues on fruit and vegetables can be washed off and will likely not pose a health risk. Buying organic is more important for some fruits and veggies than for others - check out <a href="http://www.ewg.org/foodnews/summary.php">this website</a> to help you decide. <br />
<br />
7. Compare "unit prices" between brands and between package sizes - some will cost more than others! Store brand often has the same ingredient list, for much less money. </div>
<div>
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiRh_kjYWySGIgwkglSCw9D5Po90XkFpxNewA3G2p5HHYzshMCGLYZYCWeXtpQXRTtMkJRYgCXZ_0zgdJk8FfxjKP-b-_W-Ct_k26nZxZl9mmpB4DFuAn0p39be4ecZTZbFwraXGaprgz0/s1600/file000613843818.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="150" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiRh_kjYWySGIgwkglSCw9D5Po90XkFpxNewA3G2p5HHYzshMCGLYZYCWeXtpQXRTtMkJRYgCXZ_0zgdJk8FfxjKP-b-_W-Ct_k26nZxZl9mmpB4DFuAn0p39be4ecZTZbFwraXGaprgz0/s200/file000613843818.jpg" width="200" /></a></div>
<div>
<br />
<br />
8. Consider shopping at wholesale supermarkets like Walmart, BJ's, or Costco - they often have fruits and vegetables at lower prices, or may allow you to stock up on big packages of healthy basics at a lower price than buying smaller containers one-by-one. <br />
<br />
9. Buy frozen veggies. Frozen fruits and vegetables are easy, pre-cut, are just as nutritious as fresh, and won't spoil in your fridge when your week gets busy. </div>
<div>
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhWyuP0M2yeSGDVEij2us8LJ-ssgNyWFbYnTTz4pODloUa6j9cP_WKLK-u-kOq7nabN-eLVaWzvkxnkefu4nQQPEtsbanw8ksisFxsduNHXNa3TanjV2iQWjhUqdv1LsCqqd8ucSv0zVLw/s1600/DSCN1032%255B1%255D.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="150" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhWyuP0M2yeSGDVEij2us8LJ-ssgNyWFbYnTTz4pODloUa6j9cP_WKLK-u-kOq7nabN-eLVaWzvkxnkefu4nQQPEtsbanw8ksisFxsduNHXNa3TanjV2iQWjhUqdv1LsCqqd8ucSv0zVLw/s200/DSCN1032%255B1%255D.jpg" width="200" /></a></div>
<div>
<br />
<br />
10. Grow your own herb garden - herbs and flavorings can be expensive in the supermarket, when all it takes is a small window garden to grow your own! This will help you to make flavorful food, without adding as much sodium. <br />
<br />
<br />
Eating healthy can seem expensive, but it doesn't have to be! And your health is worth it. <br />
<div>
<br /></div>
<div>
<i>What other tips do you have for sticking to your healthy eating plan AND your budget? Share in the comments section below! </i></div>
</div>
Valley Medical Grouphttp://www.blogger.com/profile/09378058671368451120noreply@blogger.com0